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Hot!6% or bust!

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Confused1
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Re: 6% or bust! 2019/02/11 20:08:12 (permalink)
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Brett
Still having no luck with elbow? Remind me have you had it looked at?


Only by a sports therapist, he basically said it was tendinitis or bursitis. I’m going to rest it for a few weeks and see if it improves, if not I guess I’ll have to get a better diagnosis of what it actually is.
Taking lots of fish oils, turmeric, vit d and cissus in an attempt to help it along.
I guess it’s another unfortunate side effect of getting old! Didn’t have these problems even 3-4yrs ago.
#81
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simonboyle
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Re: 6% or bust! 2019/02/11 21:45:00 (permalink)
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Try mk and total rest for it
#82
Confused1
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Re: 6% or bust! 2019/02/13 07:50:39 (permalink)
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12/2

Leg press
Up in 50kg increments to 350 x 12 x 2

Reverse V squat
Up to 280 x 8 in 40kg increments

Leg press
200 x 20
250 x 20
300 x 20
Wider foot position
200 x 20
250 x 20

Leg ext x 5

Horizontal leg press x 3

Single leg press x 2

Seated leg curls x 5

Adductor machine x 3

Calve raisies x 50 x 3


Leg raisies
Side bends
Side planks
Dragon flags


Could feel the reduction in cals and carbs but it wasn’t too bad!
#83
Confused1
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Re: 6% or bust! 2019/02/16 07:55:56 (permalink)
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15/2

Back (and refeed day, went from 102 to 106 in about 10hrs) switched from rack pulls first to last and if felt like this made more sense.

Pulldowns to warm up

Chest supported row
(Wide grip with chest up ss with closer grip and upper back grounded)
Up to 70 x 10

T bar row
90 x 15 x 3
Many sets on 70
(Going cautiously on this with the bicep tendon but no issues)

One arm neutral grip hammer pulldowns
Up to 65 x 10

Seated low row
Only light weight to lower chest

Seated hammer row (single arm)
Up to 85 x 10

15” rack pulls
60
100
140
180 x 5
200 x 3
220 x 3
180 x 15
140 x 20

Chins
Bw x 10 (still too painful- but on the elbow rather than bicep)

Seated machine rows (single arm and both) x 5

My back needs more depth so going to go to doing back twice a week, especially as cannot do any pressing for a while
#84
Confused1
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Re: 6% or bust! 2019/02/18 08:43:01 (permalink)
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17/2

Shoulders/biceps

Seated lat raisies superset with rear delt raises and then front raisies
10 x 10 x 3
16 x 10 x 2

Seated rear delts
22 x 10 x 2

One arm oly bar lat raise
20 x 10 x 3

Leaning forward one arm cable front raise x 5

Leaning cable lat raise superset with front raises x 5

Standing rear delts
16 x 10 x 2

Vertical row ez bar
Up to 40 x 10

More lat raises

Lots and lots of curls (one arm seated, leaning forward, ez bar, concentration etc etc) - good pump!

BW 102kg
#85
Confused1
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Re: 6% or bust! 2019/02/18 19:24:27 (permalink)
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18/2

Leg press
50 x lots
100 x 20 x 2
150 x 20
200 x 20
250 x 20
300 x 10
380 x 10
300 x 10 x 5 (short rest in between, quads burning by end)
200 x 40
Single leg press
50 x 20
90 x 20
130 x 10
170 x 10 (left leg only, dodgy right ankle put me off attempting it)
90 x 30

Reverse v squat
Up to 340ish x 8

Leg press
200 x 40

Seated ham curls x 5
Single leg ham curls x 2

Leg ext x 5
Single leg ext x 3

Calves x 5

Leg raises (front and side) x 3

Trx ab crunches
Side bends

Fin
#86
Confused1
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Re: 6% or bust! 2019/02/19 07:18:10 (permalink)
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19/1
5.30am fasted cardio

30 mins bike, 10 mins stairmaster, 20 mins treadmill.

Going to add cardio in the hope that can shift the last bit of chub, aiming to lose 2kg but it’s proving resistant!
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Confused1
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Re: 6% or bust! 2019/02/20 08:29:55 (permalink)
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20/2

Back

Pulldowns to warm up (to stomach, to upper chest)

T bar row
7 sets up to 100kg x 15 (building these back up after not doing them for ages)

Chest supported row
Up to 75kg x 8
Drop sets 50kg (chest up wide grip and close grip with hunch back)

One arm hammer strength pull downs x 3

Seated high row x 4
Up to 85 x 12

Seated cable rows x 3

Attempted chins, did 4 and elbow hurt (not bothering with this again for a while)

One arm/ both arm machine rows

Straight arm one arm pull downs.

Few more carbs today, going to experiment with 100g rice crispies post training.

Going to add cardio in after weights (when time allows) as do feel the better for it.
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Brett
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Re: 6% or bust! 2019/02/20 16:36:03 (permalink)
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Confused1
Brett
Still having no luck with elbow? Remind me have you had it looked at?


Only by a sports therapist, he basically said it was tendinitis or bursitis. I’m going to rest it for a few weeks and see if it improves, if not I guess I’ll have to get a better diagnosis of what it actually is.
Taking lots of fish oils, turmeric, vit d and cissus in an attempt to help it along.
I guess it’s another unfortunate side effect of getting old! Didn’t have these problems even 3-4yrs ago.



Did you end up resting it then mate?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Confused1
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Re: 6% or bust! 2019/02/20 17:29:05 (permalink)
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Brett
Confused1
Brett
Still having no luck with elbow? Remind me have you had it looked at?


Only by a sports therapist, he basically said it was tendinitis or bursitis. I’m going to rest it for a few weeks and see if it improves, if not I guess I’ll have to get a better diagnosis of what it actually is.
Taking lots of fish oils, turmeric, vit d and cissus in an attempt to help it along.
I guess it’s another unfortunate side effect of getting old! Didn’t have these problems even 3-4yrs ago.


I’m resting it from pressing but not totally, which is probably going to lead to it not recovering, but I can’t stay out of the gym or I’ll lose my mind!
Toying with the idea of a cortisone injection, but conscious of the fact that’ll probably lead to more issues later on!


Did you end up resting it then mate?
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Confused1
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Re: 6% or bust! 2019/02/20 17:29:07 (permalink)
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Brett
Confused1
Brett
Still having no luck with elbow? Remind me have you had it looked at?


Only by a sports therapist, he basically said it was tendinitis or bursitis. I’m going to rest it for a few weeks and see if it improves, if not I guess I’ll have to get a better diagnosis of what it actually is.
Taking lots of fish oils, turmeric, vit d and cissus in an attempt to help it along.
I guess it’s another unfortunate side effect of getting old! Didn’t have these problems even 3-4yrs ago.


I’m resting it from pressing but not totally, which is probably going to lead to it not recovering, but I can’t stay out of the gym or I’ll lose my mind!
Toying with the idea of a cortisone injection, but conscious of the fact that’ll probably lead to more issues later on!


Did you end up resting it then mate?
#91
Brett
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Re: 6% or bust! 2019/02/20 18:47:16 (permalink)
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Hopefully just avoiding anything that makes the pain flare up will be good enough then.
 
I would definitely take a week or two off from the gym before a cortisone injection. Truth is even in two weeks off you will not lose that much condition. Cortisone is not something to be used lightly!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#92
robert_willis12
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Re: 6% or bust! 2019/02/20 21:32:20 (permalink)
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You can still do the cardio if thats any consolation 
 
#93
Confused1
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Re: 6% or bust! 2019/02/21 06:54:35 (permalink)
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robert_willis12
You can still do the cardio if thats any consolation 
 


Cos everyone loves cardio!
#94
Confused1
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Re: 6% or bust! 2019/02/26 08:56:11 (permalink)
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Been remiss and forgot to update this, added in cardio after weights and also independently and bw down to 101.5ish.

Anyway 25/2,

This session was fuelled mainly by anger and I can highly recommend it;

Leg ext x 7
Up to stack x 12 x 2

Leg press
Up in 50kg increments to 300 x 20
340 x 20 (added sleeves here)
380 x 20

Reverse v squat
Kept adding weight to around 360-400? X 10

More leg press
300 x 10 x 3

Seated ham curls x 5

Leg ext x 3

Split squats with 32kg kbs x 10

Single leg press
Up to 130 x 10

Calves x 5
#95
Confused1
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Re: 6% or bust! 2019/02/28 09:32:41 (permalink)
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26/2

30 mins static bike (better than nowt)

27/2
Bw 101.1
Tried a new JD sports gym, not sold on it after my first visit, incredibly busy as it’s new and the equipment flatters to deceive in terms of quality

Back
Pull downs to warm up

Single arm seated row
Up to 100 x 5
Lots of drop sets

Chest supported row
Up to 80 x 8
(Wide grip chest up and hunched back close grip)

Low row
Up to 80ish x 10

Single arm hammer pull downs
Up to 70 x 5

Deads from floor
Up to 180 x 10
The bar was incredibly bendy, but not in a good way like a deadlift bar. Bit ****e to be fair

V bar pulldowns
Light x lots
#96
Brett
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Re: 6% or bust! 2019/02/28 16:36:59 (permalink)
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Sounds like one of those commercial gyms that pander to the masses of gym bunnies and bros.
 
Proper spit and sawdust gyms are becoming harder to find.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#97
Confused1
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Re: 6% or bust! 2019/02/28 16:54:36 (permalink)
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It was pretty awful, the lighting was like a nightclub and many, many stringer vests and fingerless gloves combos. To make matters worse there was a PT session going on, which involved some bellend on a PA shouting out random ‘motivational’ phrases. Ugh

My mate has got a very well equipped strongman/powerlifting gym but it’s just too far away from home/kids to make it doable every week.

On the plus side the tendinitis is improving after getting one of those voodoo floss bands, so I would recommend it to anyone suffering.
#98
Brett
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Re: 6% or bust! 2019/02/28 18:26:05 (permalink)
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Confused1
It was pretty awful, the lighting was like a nightclub and many, many stringer vests and fingerless gloves combos. To make matters worse there was a PT session going on, which involved some bellend on a PA shouting out random ‘motivational’ phrases. Ugh



Literally my definition of hell! lol

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#99
Confused1
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Re: 6% or bust! 2019/03/04 07:25:52 (permalink)
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01/03 -trained chest, first time pressing in a while and felt ok.

02/03
Legs
(Another anger fuelled session)
45 press (new machine, deep starting position)
Up to 360 x 10, lots of drop sets

V squat (usually my knees hate v squat machines but the footplate on this particular one felt good)
Up to 300ish x 8

Horizontal leg press
Up to 380 x 10
Lots of drop sets

Kneeling ham curls x 4

High bar squats
60 x 10
80 x 10
100 x 20
60 x 30

Single leg press
Up to 140 x 10

Leg ext x 7

Calves (seated and standing) x 5

Some leg raises

03/03

Shoulders

Side/front/ rear raisies to warm up 10 x 3

Side laterals
10 x 10
12 x 10
14 x 10
18 x 10
20 x 10
24 x 6
18 x 10

Seated plate loaded press
(Weight per arm)
20 x 20
40 x 10
60 x 10
80 x 8
90 x 2
60 x 10
40 x 20
20 x 20

More lat raises (on seated machine)

Cable front raisies ss with leaning side raises x 3

Seated smith press
Up to 100 x 10

Rear delt ss with seated lat raises x 3

Lots of biceps curl variations

(Need to start writing things down as never remember all I’ve done)
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