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macdaknife
05-01-2011, 04:23 AM
Hey! I've been training for about a year and a half (after nearly 10 years of inactivity in over 20 years as a nuclear submariner) and this journal is mainly to help me keep track of progress whilst (hopefully) motivating me to push harder!

In the 1st year of training I put on about a stone of lean weight (under the flab accrued over 2 decades of alcohol abuse) though I pretty much lost that in 6 weeks when I broke my foot just before Christmas 2010! I've put about half of that back on since I started training again about 6-7 weeks ago (though I still can't lunge, squat or push the deadlifts).

I read Jay Wainwright's 'Backside of Arms' article and, as that's always been by far the weakest part of my body (when I was active before, everything I did was leg-orientated: cycling, running, squash, kickboxing, hillwalking) I've decided to give that a go. I have added a lot to the rest of the week in order to do the rest of my body and ended up with this:

Day 1 - Arms (am & pm)
Day 2 - Rest
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Arms (am & pm)
Day 6 - Rest
Day 7 - Back & Chest

I realise this is a lot but I'm determined to see it through for the 6 weeks (eating like a sonofabitch!) to see what happens! After that I'll (hopefully) have full movement back in my ankle so intend to try the 5x5 to pack on some meat.

Any (preferrably positive) comments or suggestions are most welcome.

thanks


Mac

macdaknife
05-01-2011, 04:52 AM
Friday 15 April - Week 1 Day 1

Arms (am)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 35kg
5 @ 25kg
4 @ 27.7kg
4 @ 30kg
4 @ 32.5kg
4 @ 32.5kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
3
2
2

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 30kg
6 @ 35kg
6 @ 45kg
6 @ 50kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 12.5kg
6 @ 12.5kg
6 @ 12.5kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 30kg
6 @ 25kg
8 @ 20kg
8 @ 20kg
8 @ 20kg
8 @ 20kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
8 @ 20kg
8 @ 20kg
8 @ 20kg
8 @ 20kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 7.5kg
8 @ 7.5kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 10kg
8 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-01-2011, 04:53 AM
Saturday 16 April - Week 1 Day 2

Rest!

macdaknife
05-01-2011, 04:58 AM
Sunday 17 April - Week 1 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Shrugs (90 secs between sets)
15 @ 52kg (most I can get on that bar)
15 @ 52kg
15 @ 52kg

[I do feel that this day is very light compared to the rest of the training week... almost an extra rest day, but maybe that's not a bad thing!]

macdaknife
05-01-2011, 05:45 AM
Monday 18 April - Week 1 Day 4

Legs

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Clean & Press (2 mins between sets)
8 @ 50kg
8 @ 55kg
8 @ 55kg

V Squat Machine (2 mins between sets)
12 @ 120kg
12 @ 140kg
12 @ 140kg

Calf Raises (2 mins between sets)
12 @ 140kg
12 @ 140kg
12 @ 140kg

Stiff Leg Deadlift superset with Leg Curl (90 secs between sets)
10 @ 100kg & 10 @ 50kg
10 @ 110kg & 10 @ 60kg
10 @ 110kg & 10 @ 60kg
10 @ 120kg & 10 @ 60kg

Leg Press superset with Leg Extension (90 secs between sets)
15 @ 100kg & 10 @ 60kg
15 @ 130kg & 10 @ 60kg
15 @ 130kg & 10 @ 60kg
15 @ 140kg & 10 @ 60kg

Extreme Fascial Stretch of Calves & Quads

1.5 mile (gentle) jog home

macdaknife
05-01-2011, 05:54 AM
Tuesday 19 April - Week 1 Day 5

Arm (am)

1.5 mile (VERY) gentle jog in

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 32.5kg
2 @ 32.5kg
4 @ 30kg
4 @ 30kg
2 @ 30kg
4 @ 27.5kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
3
2
2

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 45kg
6 @ 50kg
6 @ 50kg
5 @ 52.5kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 25kg
8 @ 25kg
8 @ 25kg
6 @ 25kg
8 @ 22.5kg
8 @ 22.5kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
6 @ 22.5kg
5 @ 20kg
5 @ 17.5kg
6 @ 15kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 8kg
10 @ 8kg
7 @ 7kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 8kg
10 @ 9kg
8 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-01-2011, 05:55 AM
Wednesday 20 April - Week 1 Day 6

Rest

macdaknife
05-01-2011, 06:06 AM
Thursday 21 April - Week 1 Day 7

Back & Chest

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Deadlifts (2 mins between sets)
5 @ 60kg
5 @ 100kg
5 @ 120kg (with wrist wraps)
5 @ 120kg (with wrist wraps)

Lat Pulldowns (90 secs between sets)
8 @ 60kg
10 @ 55kg
8 @ 55kg (holding at bottom)
5 @ 50 kg (holding at bottom)

DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
10 @ 7kg & 8 @ 60kg
10 @ 7kg & 8 @ 60kg
10 @ 7kg & 8 @ 60kg
10 @ 7kg & 8 @ 70kg

Extreme Fascial Stretch of Upper Back - 1 min hold

DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
10 @ 10kg & 10 @ 10kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 17.5kg
10 @ 15kg & 7 @ 20kg

DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 7 @ 15kg

DB Flyes superset with DB Chest Press (DECLINE) (90 secs between supersets)
10 @ 8kg & 10 @ 8kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 5 @ 15kg

Extreme Fascial Stretch of Chest - 30 secs hold DECLINE, 30 secs hold FLAT & 30 secs hold INCLINE,

macdaknife
05-01-2011, 06:11 AM
all in, that was a pretty tough week (I'd previously been doing 3-4 workouts a week).

it was so tough that I could barely pull my socks off at the end of some of them when it was time to hit the showers!

this week was also the 1st time (ever) that I've managed to do a full 8 cycle TABATA (previously I'd only managed 4 cycles or 4 & 4 with a 2 mins breather in the middle!).

those 2 gentle sessions of jogging were also the 1st time that I have managed to run for over 4 months (since I broke my foot) so I'm very happy about that!

I've completed week 2 and will post those workouts tomorrow (the wife is pissed that I'm not ready to go to the mother-in-law's for Sunday dinner!)


Mac

Off Road
05-01-2011, 07:05 AM
I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.

macdaknife
05-01-2011, 11:29 AM
I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.

thanks for that Off Road... didn't realise I'd started this in the wrong place.

I'm enjoying it too though I haven't measured anything (I'll start now).


Mac

macdaknife
05-02-2011, 08:31 AM
Friday 22 April - Week 2 Day 1

Arms (am)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 30kg
6 @ 32.5kg
5 @ 35kg
5 @ 35kg
4 @ 35kg
4 @ 35kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4 (with negatives)
4 (with negatives)
4 (with negatives)
4 (with negatives)
4 (with negatives)

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 47.5kg
6 @ 55kg
6 @ 57.5kg
5 @ 60kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
7 @ 22.5kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 7.5kg
10 @ 7.5kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 10kg
10 @ 10kg
10 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-02-2011, 08:32 AM
Saturday 23 April - Week 2 Day 2

Rest

macdaknife
05-02-2011, 08:33 AM
Sunday 24 April - Week 2 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Shrugs (90 secs between sets)
20 @ 52kg (most I can get on that bar)
20 @ 52kg
20 @ 52kg

macdaknife
05-02-2011, 08:36 AM
Monday 25 April - Week 2 Day 4

Should've been Legs but failed to get to the gym on time :tuttut: (Easter Bank holiday so it closed early) as I was out with the kids and my basic setup in my garage does not support my leg workouts (by far the strongest part of my body).

Off Road
05-02-2011, 08:45 AM
Don't sweat the missed day, just look at it as extra recouperation.

macdaknife
05-02-2011, 08:47 AM
Tuesday 26 April - Week 2 Day 5

Arms (am)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 30kg
4 @ 30kg
3 @ 30kg
4 @ 30kg
4 @ 30kg
3 @ 30kg (don't know what happened with this lot... just felt weaker today!)

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
4 (with negatives)
4 (with negatives)
4 (all negatives) (forearms! grip gone!)

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 55kg
6 @ 57.5kg
4 @ 57.5kg
4 @ 60kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 17.5kg (form not great)
6 @ 12.5kg (someone else using the 15kg DBs!)
6 @ 12.5kg (someone else using the 15kg DBs!)
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 22.5kg
8 @ 25kg
8 @ 25kg
8 @ 25kg
8 @ 25kg
8 @ 25kg

EZ Bar Curl (30X2 tempo - 90 secs between sets) (did these at home so no Preacher Bar)
8 @ 25kg
8 @ 27.5kg
8 @ 30kg
8 @ 30kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 10kg
10 @ 10kg (struggled with left arm on last 2 reps)

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 10kg
6 @ 15kg
10 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-02-2011, 08:48 AM
Wednesday 27 April - Week 2 Day 6

Rest

macdaknife
05-02-2011, 08:49 AM
Don't sweat the missed day, just look at it as extra recouperation.

yeah, I don't think it was necessarily a bad thing.

macdaknife
05-02-2011, 08:56 AM
Thursday 28 April - Week 2 Day 7

Back & Chest

Clean & Press (2 mins between sets)
2 @ 52kg
2 @ 52kg (found these really difficult today! don't know if it was because I was doing them at home in my garage with inferior/less balanced kit (as apposed to the Olympic Bars and weights at the 2 gyms I use, or more likely I was just feeling the strain of the previous 2 weeks... possibly a combination of the 2!)

DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg

Extreme Fascial Stretch of Upper Back - 1 min hold

DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg

DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 4+4 @ 15kg
10 @ 15kg & 4+2 @ 15kg

Extreme Fascial Stretch of Chest - 30 secs hold FLAT & 30 secs hold INCLINE

macdaknife
05-02-2011, 09:01 AM
That was week 2!

I felt stronger on some things and weaker on others (I think I was feeling the overall workload I'd set for myself... not helped by the Easter Holiday and the wife wanting jobs done around the house!)

I've just done Day 4 of Week 3 and I'll post this week's workouts after FOOD (if my daughters will give me any peace to do it that is!)


Mac

macdaknife
05-02-2011, 01:22 PM
Friday 29 April - Week 3 Day 1

Arms

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (52X0 tempo - 2 mins between sets)
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg

EZ Bar Curl (40X1 tempo - 2 mins between sets)
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 40kg
6 @ 40kg
6 @ 40kg
6 @ 40kg (again found this difficult on my crappy home weights and bench... might've been better with a training partner to get the bar into position as the 40kg felt ok when I was moving it)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
4 @ 15kg
6 @ 10kg
6 @ 10kg
6 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-02-2011, 01:25 PM
Saturday 30 April - Week 3 Day 2

Rest

macdaknife
05-02-2011, 01:27 PM
Sunday 1 May - Week 3 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Upright Rows (90 secs between sets)
10 @ 30kg
10 @ 30kg
10 @ 30kg

BB Shrugs (90 secs between sets)
15 @ 52kg (most I can get on that bar)
15 @ 52kg
15 @ 52kg

macdaknife
05-02-2011, 01:35 PM
Monday 2 May - Week 3 Day 4

Legs

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Clean & Press (2 mins between sets)
8 @ 50kg
8 @ 55kg
8 @ 55kg

V Squat Machine (2 mins between sets)
15 @ 90kg
15 @ 90kg
15 @ 130kg
15 @ 140kg
15 @ 150kg

Leg Press superset with Leg Extension (90 secs between sets)
8 @ 130kg & 10 @ 52kg
8 @ 130kg & 10 @ 56kg
4 @ 130kg & 6 @ 60kg (left leg went!)

Stiff Leg Deadlift superset with Leg Curl (2 mins between sets)
10 @ 100kg & 10 @ 49kg
10 @ 110kg & 10 @ 55kg
10 @ 110kg & 10 @ 55kg
7 @ 120kg & 10 @ 55kg (grip went on the Stiffleg Deadlifts (even with the wrist wraps!))

Calf Raises (90 secs between sets)
12 @ 150kg
12 @ 150kg
12 @ 150kg

Extreme Fascial Stretch of Calves, Hams & Quads (1 min each)

macdaknife
05-03-2011, 05:44 AM
I was blowing on the Clean & Presses yesterday (as always) but I managed them which leads me to the conclusion that my failure to do them in my garage the other day was mainly down to my poorly-balanced sand-filled vinyl weights... I can see me shelling out for a decent rack, bench, olympic gauge bar and plates in the near future... the wife's not gonna like that!

macdaknife
05-03-2011, 09:49 AM
Tuesday 3 May – Week 3 Day 5

Arms

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 35kg
4 @ 37.5kg
2 @ 37.5kg
3 @ 35kg
3 @ 35kg
3 @ 35kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
4
4
4 (really engaging abs to get up on this set... still couldn't get all the way up! )

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 50kg (too easy... was on a bench that I hadn't used before and went too light!)
6 @ 60kg
6 @ 60kg
4 @ 65kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg
6 @ 17.5kg
6 @ 17.5kg (form going!)
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-03-2011, 09:56 AM
finally feel like I am actually progressing!

the Seated Half Presses I have been doing on a Smith Machine at this gym (work) as there is no rack here, so they're not ideal.

this is my best performance so far on the Chin Ups as my form only started going on the last set (I'm not doing them weighted yet but I hope to progress enough that I will soon need to purchase a belt).

I used a different bench for the Close Grip Bench Press and went too light for the 1st set but I felt a definate improvement when I upped the weight!

also felt an improvement on the Incline Hammer Curl (though my form was going by the end of the 3rd set so I dropped back to 15kg for the last set!)

I'll see if that improvement stays when I go back to 2 arm workouts a day twice a week on Friday!

I did notice this morning that I've lost a couple of pounds so my BMI is (just) below 27 now :) ... hopefully that's the intensity of this routine working off some of my gut and nothing else! I won't update my stats on my signature block until the weekend though just incase!

Off Road
05-03-2011, 04:17 PM
Good stuff. Keep up the progress. I too am finding some steady progress on my lifts. Really fun routine.

macdaknife
05-05-2011, 08:25 AM
Thursday 5 May - Week 3 Day 7

Was supposed to be Back & Chest but I got carried away with the Deadlifts and ended up running late for a meeting!
Felt GOOD today! (even though I forgot my belt!)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Deadlifts (2 mins between sets)
5 @ 60kg
5 @ 100kg
5 @ 120kg (with wrist wraps)
5 @ 140kg (with wrist wraps)
1 @ 160kg (with wrist wraps) *NEW PB
1 @ 180kg (with wrist wraps) *NEW PB
Failed @ 200kg
Failed @ 190kg
1 @ 180kg (with wrist wraps)

Lat Pulldowns
30 @ 60kg (10 wide grip behind head/10 wide grip to chest/10 close grip underhand grip to gut)

Extreme Fascial Stretch of Upper Back - 1 min hold

macdaknife
05-06-2011, 08:00 AM
Friday 6 May - Week 4 Day 1 (Arms)

AM

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 35kg
6 @ 37.5kg
5 @ 40kg
4 @ 40kg
5 @ 40kg
3 @ 40kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
4 (really engaging abs to get up on last rep!)
4 (really engaging abs to get up on last rep!)
4 (really engaging abs to get up on last 2 reps!)

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 60kg
6 @ 65kg
6 @ 65kg (very slight Spot assist on the last rep)
5 @ 65kg (Spot assist on the last rep)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg
6 @ 17.5kg
6 @ 17.5kg
6 @ 17.5kg (form going slightly on the last 2 reps)

Extreme Fascial Stretch of Biceps - 30 secs hold and Triceps - 1 min hold each

macdaknife
05-06-2011, 08:03 AM
progress again!

the Tabata nearly killed me today but that's my own fault for socialising last night!

the Seated Half Press, Close Grip Bench Press and Incline Hammer Curls were all improved today but I struggled a bit with the Chin Ups (I managed them but, as for the Tabata, I think I was feeling last night's beer on these!)

my arms feel like lead at the moment so I'm interested in seeing how the pm session goes later!

macdaknife
05-06-2011, 04:42 PM
Friday 6 May - Week 4 Day 1 (Arms)

PM

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg (form going on last 3 reps)
5 @ 30kg

EZ Bar Curl (30X2 tempo - 90 secs between sets)
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 10kg
10 @ 10kg
10 @ 10kg (struggled with left arm on last 2 reps)

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 10kg
10 @ 15kg
9 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

macdaknife
05-06-2011, 04:48 PM
I was surprised at this (pm) workout as I was tired... but I saw definate improvement across the board!

not sure if this is the workout doing it's stuff or me just getting back to where I was before I broke my foot (and didn't train at all for 10 weeks). I suspect it's more down to the workout as I feel stronger and my body looks more toned.

I need to buy some more plates for the EZ bar and some heavier DBs now!

I have been feeling a twinge in the front of my left delt when lifting a bar or DB up to my shoulder to start the curl from the top... but I don't feel it when I'm actually doing the set... anyone got an explanation/solution for me?

macdaknife
05-08-2011, 03:30 PM
Sunday 8 May - Week 4 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 5kg
21 @ 5kg
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Upright Rows (90 secs between sets)
10 @ 30kg
10 @ 30kg
10 @ 30kg (hold at top for 1 sec)
10 @ 30kg (hold at top for 1 sec)

BB Shrugs (90 secs between sets)
15 @ 72kg (managed to squeeze another 20kg on that bar)
15 @ 72kg
15 @ 72kg

macdaknife
05-12-2011, 06:47 AM
Tuesday 10 May - Week 4 Day 5

This week was fucked up as I was out of the office Mon/Tue/Wed in a different part of the country for meetings so I never managed my Leg workout on Monday and my 2 arm workouts on Tuesday were never gonna happen! I did manage to get into an army gym on Tuesday morning before work so did some deadlifts.

Deadlifts (2 mins between sets)
5 @ 60kg
5 @ 60kg
5 @ 100kg
5 @ 140kg (with wrist wraps)
1 @ 170kg (with wrist wraps)
1 @ 180kg (with wrist wraps) (my form wasn't good on this lift!)
Failed @ 180kg
1 @ 140kg (with wrist wraps)

Today I didn't feel as strong on the deadlifts as I did last week when 180kg felt easy (even though I failed above that weight). Not sure if it was the time of day I was working out (1st thing in the morning) or (more likely) it was because I never had my 3 scoops of Superpump 250 before the workout... I'll find out when I try again next week!

macdaknife
05-12-2011, 07:13 AM
Thursday 12 May - Week 4 Day 7 (Arms)

AM

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 40kg
4 @ 40kg
4 @ 40kg
4 @ 40kg
4 @ 42.5kg
2 @ 45kg

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 + 10kg
4 + 10kg
3 + 10kg
2 1/2 + 10kg
2 + 10kg
2 1/2 + 10kg

Weighted Dips (41X1 tempo - 90 secs between sets)
6 + 10kg
6 + 10kg
6 + 15kg
5 1/2 + 15kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 17.5kg
6 @ 17.5kg
6 @ 17.5kg
6 @ 17.5kg

Extreme Fascial Stretch of Biceps and Triceps - 30 secs hold each (15kg DBs)

macdaknife
05-12-2011, 07:21 AM
saw improvement across the board again today though my arms are like lead now so not sure how the pm session will go!

this was my 1st time with a weighted belt and I found it hard but enjoyable... gives me some new targets!

Off Road
05-12-2011, 08:45 AM
Awesome with the weighted dips and chins.

macdaknife
05-12-2011, 09:01 AM
Awesome with the weighted dips and chins.

thanks OR!

macdaknife
05-13-2011, 06:07 AM
Thursday 12 May - Week 4 Day 7 (Arms)

PM

Rope Pushdowns 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 30kg
8 @ 30kg
8 @ 32.5kg
8 @ 32.5kg
8 @ 35kg
6 @ 35kg

EZ Bar Curl (30X2 tempo - 90 secs between sets)
8 @ 35kg
8 @ 35kg
8 @ 37.5kg
6 @ 40kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 12.5kg
9 @ 12.5kg
7 1/2 @ 12.5kg (left arm again!)

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 12.5kg
10 @ 15kg
8 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

macdaknife
05-13-2011, 06:29 AM
I'm seeing an improvement workout by workout at the moment... not sure how long I can sustain that but I'm definately enjoying it while it lasts!

macdaknife
05-15-2011, 03:25 PM
Sunday 15 May - Week 5 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 5kg
21 @ 5kg
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 17.5kg
10 @ 10kg & 10 @ 17.5kg

BB Upright Rows (90 secs between sets)
10 @ 30kg (hold at top for 1 sec)
10 @ 30kg (hold at top for 1 sec)
10 @ 30kg (hold at top for 1 sec)
10 @ 30kg (hold at top for 1 sec)

BB Shrugs (90 secs between sets)
20 @ 72kg
20 @ 72kg
20 @ 72kg
15 + 5 @ 72kg (grip went!)

Because last week was so messed up I've had to move Arms to Mondays and Thursdays. I moved Legs to Saturday but never managed it yesterday as I was doing stuff with the girls... I hate missing leg workouts as they're my favourite! :-(

macdaknife
05-16-2011, 06:18 AM
Monday 16 May - Week 5 Day 4 (Arms)

AM

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 40kg
4 @ 40kg
4 @ 42.5kg
4 @ 42.5kg
4 @ 42.5kg
4 @ 42.5kg

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 + 10kg
4 + 10kg
4 + 10kg
3 1/2 + 10kg
2 1/2 + 10kg
2 1/2 + 10kg

Weighted Dips (41X1 tempo - 90 secs between sets)
6 + 10kg
6 + 10kg
5 1/2 + 15kg *left elbow!
4 + 15kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg **this is down on last week!
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

Slight improvement on the Seated Half Press and the Weighted Chinups.
* my left elbow was a little tender after doing the weighted dips for the 1st time ever last week and I felt it a bit today.
** I think the niggle I've been feeling in my left shoulder combined with the left elbow niggle affected today's Hammer Curls; I hefted the 17.5kg DBs to my shoulders to start the 1st set and felt the niggle in my left shoulder as before, but this time I couldn't control it on the negative part of the 1st rep so dropped to 15kg!

Off Road
05-16-2011, 06:43 AM
Make sure you warm up those elbows really, really, really good before pushing things hard.
Also, you might want to throw in some prehab exercises for the shoulders to keep them healthy.
I'm going to start doing some lying L-flys after my workouts to keep the shoulders happy.
Good workouts, you've been hitting this routine consistantly.

macdaknife
05-16-2011, 07:27 AM
Make sure you warm up those elbows really, really, really good before pushing things hard.
Also, you might want to throw in some prehab exercises for the shoulders to keep them healthy.
I'm going to start doing some lying L-flys after my workouts to keep the shoulders happy.
Good workouts, you've been hitting this routine consistantly.

thanks OR.

what do you recommend to warm up the elbows? and what are Lying L-Flyes?

Off Road
05-16-2011, 08:05 AM
For elbows, just do a ton of reps with really light weights. For lying triceps extension, I start with the bar and just add 5 or 10 lbs each set until I get to my work weight. For things like dips, I will start with bench dips and work my way into bodyweight bar dips. Once you get the tennis elbow going, it takes forever to get rid of it. Better to just warm up really well.

Here's a video clip I found online for the L-fly. Just picture him holding a dumbbell. Start with a very light weight, it doesn't take much to work thse tiny muscles. http://www.youtube.com/watch?v=HjDR4bOq9Mk

macdaknife
05-16-2011, 08:52 AM
For elbows, just do a ton of reps with really light weights. For lying triceps extension, I start with the bar and just add 5 or 10 lbs each set until I get to my work weight. For things like dips, I will start with bench dips and work my way into bodyweight bar dips. Once you get the tennis elbow going, it takes forever to get rid of it. Better to just warm up really well.

Here's a video clip I found online for the L-fly. Just picture him holding a dumbbell. Start with a very light weight, it doesn't take much to work thse tiny muscles. http://www.youtube.com/watch?v=HjDR4bOq9Mk

thanks buddy. I can't get youtube at work but I'll hit an internet cafe before my pm session.

macdaknife
05-16-2011, 12:26 PM
Monday 16 May - Week 5 Day 4 (Arms)

PM

Warmup
EZ Bar Curl superset with EZ Bar Overhead Extension 5 x 15 (each) with 20kg
Rope Pushdowns 3 x 15

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 32.5kg
8 @ 32.5kg
8 @ 32.5kg
8 @ 35kg
8 @ 35kg
8 @ 35kg

EZ Bar Curl (30X2 tempo - 90 secs between sets)
8 @ 35kg
8 @ 37.5kg
8 @ 37.5kg
8 @ 40kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 12.5kg
10 @ 12.5kg
8 @ 12.5kg (left arm again!)

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 12.5kg
10 @ 15kg
7 1/2 @ 15kg *down by 1/2 a rep on last week!

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

Didn't manage to check out that Lying L-Flye before the gym shut so just did a load of light warmup reps and didn't feel any snags with my shoulder or arm.
Overall an improvement in the 1st 3 exercises but down (very slightly) on the last exercise... but I think I'd just had enough for the day by then!

macdaknife
05-17-2011, 11:47 AM
Just had a look at that youtube vid of Lying L-Flyes... thanks OR, I'll have a go at them before each session of my last double arm day on Thursday.

For info, I weighed myself the other day and I'd gone up a couple of pounds but I've gone down 2 notches on my belt!

macdaknife
05-18-2011, 08:43 AM
Wednesday 18 May - Week 5 Day 6

Back & Chest

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Deadlifts (2 mins between sets)
5 @ 60kg (no belt)
5 @ 60kg (no belt)
5 @ 100kg (no belt)
1 @ 140kg (with wrist wraps & no belt)
1 @ 180kg (with wrist wraps & no belt)
1 @ 185kg (with wrist wraps & belt) *NEW PB! (form not perfect (though not massively bad) but got it up ok and locked it out!)
1 @ 140kg (with wrist wraps & belt)
20 @ 100kg (with wrist wraps & no belt) (blowing on last 5!)

DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
10 @ 6kg & 8 @ 60kg
10 @ 6kg & 8 @ 60kg
10 @ 5kg & 8 @ 60kg (hold at top of Flyes for 1 sec)
10 @ 5kg & 8 @ 60kg (hold at top of Flyes for 1 sec)
NOTE: need to drop weight slighlty on Bent Over Rows and concentrate on form!

Lat Pulldowns
30 @ 60kg (10 behind head/10 to chest/10 underhand grip to gut)

Extreme Fascial Stretch of Upper Back - 1 min hold (80kg cable machine)

DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
10 @ 12.5kg & 10 @ 12.5kg
10 @ 12.5kg & 10 @ 12.5kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 17.5kg
10 @ 15kg & 10 @ 17.5kg

DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 8 @ 15kg

DB Flyes superset with DB Chest Press (DECLINE) (90 secs between supersets)
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg

Extreme Fascial Stretch of Chest - 30 secs hold FLAT, 30 secs hold INCLINE & 30 secs hold DECLINE
(12.5kg DBs)

Monster session today with a new PB on the Deadlift! :) (got a pic but need to work out how to reduce the size of it!)
Saw improvement again today on everything other than the DB Prone Flyes/Bent Over Rows Superset where I think I was feeling the Deads!:drooling:
Inspired by Kiff I had a go at the 20 Rep 100kg Deads... enjoyed it but blowing out of my arse on the last 5! :eek:

Off Road
05-18-2011, 12:53 PM
Nice deadlifts Mac...way to get the PR and follow it with a 20 rep set. Awesome.

macdaknife
05-18-2011, 03:43 PM
Nice deadlifts Mac...way to get the PR and follow it with a 20 rep set. Awesome.

Cheers buddy... appreciate it!

macdaknife
05-19-2011, 06:22 AM
Thursday 19 May - Week 5 Day 7

Arms - AM

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Warmup
Rope Pushdowns 3 x 15 @ 30kg superset with EZ Bar Curl 3 x 15 @ 20kg
Lying L-Flyes 3 x 10 @ 1kg (BIG difference in ROM between left and right arm!)
Bench Dips 5 x 10

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 40kg
4 @ 42.5kg
4 @ 42.5kg
4 @ 42.5kg
4 @ 45kg
4 @ 47.5kg
NOTE: after reading OR's journal I've changed the way I do these from what was effectively a Skullcrusher on the Smith Machine (no rack in the gym at work) pausing on the hooks behind my head for 2 secs to a more traditional Press with a wider grip. Still using the Smith Machine and pausing on the hooks behind my head... am I doing these completely wrong? The way I was doing it before meant lighter weight but I could still feel it.

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 (+10kg)
4 (+10kg)
4 (+10kg) (getting my chin up to the bar here but not over it!)
3 (+10kg)
2 ½ (+10kg) (feeling left Bicep here) (getting up to upper arm parallel but no further!)
3 (+10kg) (feeling left Bicep here) (getting up to upper arm parallel but no further!)

Weighted Dips (41X1 tempo - 90 secs between sets)
6 (+10kg)
6 (+10kg)
5 ½ (+10kg) (decided not to up to 15kg as I’d previously done to ease the pressure on the elbow)
6 (BW only!) (failed on 1st rep at 10kg and again at 5kg!)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg (really felt left Bicep/elbow on negative part of 1st couple of reps… positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep… positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep… positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep… positive part ok!)

Extreme Fascial Stretch of Biceps and Triceps – 1 min hold each (12.5kg DBs)

The penultimate workout on the last day of Week 5... and the 1st time I've not been really up for it! Not sure if that was because of the mega session yesterday or because of the beers after work last night... probably a bit of both!

Got into it though and started enjoying it before the niggle in the left shoulder/elbow started to come into play... do I carry on (though not push the arms too hard) for the pm session and next week (the last week) or do I accept I'm now carrying and injury (and therefore accept defeat) with the end almost in sight?

No matter what... I WILL be taking at least 2 weeks complete rest afterwards to give my body a chance to recover (a plan re-iterated on advice from Chris Mason)... not that it'll difficult advice to follow as I'll be at sea in a submarine!

Off Road
05-19-2011, 07:10 AM
About the press...whatever you're doing is fine as long as doesn't cause injury and it works the intended muscle group in an effective way.
I do my presses to the front. I have the pins set so that the bar is at eye level when I start. But that's just my prefered method.

macdaknife
05-19-2011, 07:44 AM
About the press...whatever you're doing is fine as long as doesn't cause injury and it works the intended muscle group in an effective way.
I do my presses to the front. I have the pins set so that the bar is at eye level when I start. But that's just my prefered method.

Thanks OR. I might go back to the Skullcrusher style to really isolate the Tris.
any thoughts on my niggle/injury?

Off Road
05-19-2011, 08:45 AM
any thoughts on my niggle/injury?
Well...that's one of my main reasons that I never press behind the head :)

It's also the reason that I never do any upright rowing and I've limited all other pressing movements in my routine except for the arms day. These are just things you learn as you get more experience. It's hard to tell people that they are doing too much shoulder work and using exercises that could be harmful. Most just won't listen anyways. But the truth is that shoulders are very easy to overtrain and are injury prone if you aren't careful with routine setup.

macdaknife
05-19-2011, 10:24 AM
Well...that's one of my main reasons that I never press behind the head :)

It's also the reason that I never do any upright rowing and I've limited all other pressing movements in my routine except for the arms day. These are just things you learn as you get more experience. It's hard to tell people that they are doing too much shoulder work and using exercises that could be harmful. Most just won't listen anyways. But the truth is that shoulders are very easy to overtrain and are injury prone if you aren't careful with routine setup.

that makes sense thanks OR.

for info, I've just been speaking to a Physiotherapist who also happens to be a meathead (I've just been medically upgraded fit to deploy so went to the physio department to say thanks for their work/help) and when I explained my niggle to him he thought it was a Bicep issue. his advice was to cut the weight a little and concentrate on the eccentric phase (which is what I've been doing anyway).

the L-Flyes I did this morning showed that I definately have a weakness in the left shoulder. if I go back to the Half Presses in a Skullcrusher style like I said it should take a lot of the strain off the shoulder. it's funny that you mention the Upright Rows as I only started them again a couple of weeks ago and must be about the time I first felt the niggle in the shoulder... it got more noticeable (and also started in my elbow) when I started the Weighted Dips the week before last!

no more Upright Rows for me, easy on the Weighted Dips (only 2 more sets of those in this routine anyway) and I'll keep doing the L-Flyes! :clap:

macdaknife
05-19-2011, 01:22 PM
Thursday 19 May - Week 5 Day 7

Arms - PM

Rope Pushdowns 3 x 15 @ 30kg superset with EZ Bar Curl 3 x 15 @ 20kg
Lying L-Flyes 3 x 10 @ 1kg

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 32.5kg
8 @ 32.5kg
8 @ 35kg
8 @ 35kg
8 @ 35kg
8 @ 35kg

EZ Bar Curl (30X2 tempo - 90 secs between sets) (did these at home so no Preacher Bar)
8 @ 35kg
8 @ 37.5kg
8 @ 37.5kg
8 @ 40kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 12.5kg
10 @ 12.5kg
10 @ 12.5kg (left arm going!)

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 12.5kg
10 @ 12.5kg (dropped the 15kg DB with left hand on 1st rep… left Bi!)
10 @ 12.5kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

an improvement on everything except the Incline Concentration Curls... I wasn't trying to improve on them this evening due to the issue with my left Bi but just do the same as I did at the start of the week... couldn't even manage that so will keep these at 12.5kg or less for the time being.

I don't have the same issue with the EZ Curl (and I do try to keep my form good) but obviously the right Bi is compensating.

Today was the last day of Week 5 and was the 1st time I've struggled to motivate myself... a relatively easy week next week (only 5 workouts instead of 7 (if the wife will let me get to the gym on Sunday)) before some rest and recuperation (and hopefully growth!).

macdaknife
05-20-2011, 03:35 AM
Well...that's one of my main reasons that I never press behind the head :)

It's also the reason that I never do any upright rowing and I've limited all other pressing movements in my routine except for the arms day. These are just things you learn as you get more experience. It's hard to tell people that they are doing too much shoulder work and using exercises that could be harmful. Most just won't listen anyways. But the truth is that shoulders are very easy to overtrain and are injury prone if you aren't careful with routine setup.

if you get a chance OR, could you have a look at my shoulder workout (Sundays) and let me know your opinion and whether you think that I could/should cut it? as I said before I'll be leaving out the Upright Rows from now on but apart from those I feel that my shoulders are responding to that workout.

Off Road
05-20-2011, 07:31 AM
You've only got a couple of weeks left, so I wouldn't worry about it too much. But you could always throw the shrugs in after your back workout and throw the laterals in after your chest workout, thus eliminating the shoulder day all-together. More recovery :)

macdaknife
05-20-2011, 12:01 PM
You've only got a couple of weeks left, so I wouldn't worry about it too much. But you could always throw the shrugs in after your back workout and throw the laterals in after your chest workout, thus eliminating the shoulder day all-together. More recovery :)

the last week started today... with a rest day (which is much needed!)

I used to do Shrugs at the end of Back workouts but moved them for this 6 week routine as the Back day was so busy.

I'll do that with the Lateral Raises... thanks.

there WILL be much more recovery after this routine is complete! :drooling:

macdaknife
05-20-2011, 12:51 PM
Wednesday 18 May - Week 5 Day 6

Deadlift

1 @ 185kg (with wrist wraps & belt) *NEW PB! (form not perfect (though not massively bad) but got it up ok and locked it out!)
:) (got a pic but need to work out how to reduce the size of it!)



got the pic...

Off Road
05-20-2011, 12:54 PM
Looking big and fit.

macdaknife
05-20-2011, 01:07 PM
Looking big and fit.

cheers OR!

... exhausted for 2 days after that monster day! :evillaugh:

macdaknife
05-22-2011, 01:41 PM
Sunday 22 May - Week 6 Day 3

Shoulders

Lying L-Flyes
3 x 15 @ 1.25kg (left shoulder felt a bit better and there was more ROM)

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 5kg
21 @ 5kg
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 7.5kg & 10 @ 10 kg
10 @ 7.5kg & 10 @ 10 kg
10 @ 10kg & 10 @ 17.5kg
10 @ 10kg & 10 @ 17.5kg
10 @ 10kg & 10 @ 17.5kg

BB Shrugs (90 secs between sets)
20 @ 72kg
20 @ 72kg
20 @ 72kg
20 @ 72kg

missed the Leg workout yesterday AGAIN! :( Note to future self: do not plan any workouts on Saturdays as they are just not gonna happen!
dropped the Upright Rows from the Shoulder workout on advice from Off Road and shoulder felt ok today... saw an improvement today! :)

macdaknife
05-23-2011, 01:07 PM
Monday 23 May - Week 6 Day 4 (Arms)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Lying L-Flyes 3 x 15 @ 1.25kg (improvement in ROM in left arm!)
Rope Pushdowns 3 x 15 @ 20kg superset with EZ Bar Preacher Curl 3 x 15 @ 16kg
Bench Dips 5 x 10

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 35kg
4 @ 40kg
4 @ 42.5kg
3 @ 42.5kg
3 @ 42.5kg
2 @ 42.5kg

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 + 10kg
4 + 10kg
4 + 10kg
2 & 2 Negitives + 10kg
1 & 3 Negitives + 10kg
3 1/2 Negitives + 10kg

Weighted Dips (41X1 tempo - 90 secs between sets)
6 + 10kg
6 + 10kg
5 + 10kg
5 1/2 + 5kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

still feeling the left arm, though the left shoulder feels better with the Lying L-Flyes and changing the Half Press back to a more Tricep isolating movement (kinda like a Skullcrusher in a cage whilst sitting on an incline bench).

Off Road
05-23-2011, 02:20 PM
Glad the shoulder is feeling better. Those L-flys always help me out if there is the slightest niggle. Good stuff Mac.

macdaknife
05-23-2011, 03:24 PM
Glad the shoulder is feeling better. Those L-flys always help me out if there is the slightest niggle. Good stuff Mac.

yeah, thanks again for them... I think I'll be doing them from now on!

macdaknife
05-25-2011, 09:48 AM
Wednesday 25 May - Week 6 Day 6

Back

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Lying L-Flyes - 3 x 15 @ 2kg

Deadlifts (2 mins between sets)
5 @ 60kg (no belt)
5 @ 60kg (no belt)
5 @ 100kg (no belt)
1 @ 140kg (with wrist wraps & no belt)
1 @ 180kg (with wrist wraps & no belt)
1 @ 190g (with wrist wraps & no belt) *NEW PB! :)
1 @ 195g (with wrist wraps & no belt) *NEW PB! :)
1 @ 200g (with wrist wraps & no belt) *NEW PB! (bit shaky at the end but got my hips forward and locked it out!) :) *
1 @ 140kg (with wrist wraps & no belt)
20 @ 100kg (with wrist wraps & no belt) (blowing on last 5!)
NOTE: PB of 185kg last week was with belt but form wasn't as good as without so was going to try 190kg without... it felt good so tried 195kg... that felt good so tried 200kg... don't think I'll be using a belt for Deadlifts anymore! ;)

Chest Supported DB Rows superset with Chest Supported DB Prone Flyes (90 secs between supersets)
8 @ 15kg & 8 @ 5kg (hold at top for 1 sec on both)
8 @ 15kg & 8 @ 5kg (hold at top for 1 sec on both)
8 @ 15kg & 8 @ 5kg (hold at top for 1 sec on both) (form going slightly on Flyes and not getting the weight right back)
8 @ 15kg & 8 @ 4kg (hold at top for 1 sec on both)
NOTE: read Jay Wainwright's new article and decided I needed to stop starting the lawnmower!

Extreme Fascial Stretch of Upper Back - 1 min hold (80kg cable machine)

* never took my phone to the gym today so no pic this time! :(

Off Road
05-25-2011, 01:39 PM
Congrats on those excellent deadlifts.

macdaknife
05-26-2011, 04:18 AM
Congrats on those excellent deadlifts.

Thanks OR! back feels ok today... a little bit of DOMS starting in the lats but not bad (I think that was from FINALLY doing the Rows properly!)

Off Road
05-26-2011, 06:58 AM
I have my last two-a-day workout tomorrow. It's been a fun routine for a change of pace and different goals.I definitely put a solid 1/4" on my arms, so it worked out pretty well for me. I know it worked out well for you too. So, what are your plans for training after you get back off the sub?

macdaknife
05-26-2011, 07:35 AM
I have my last two-a-day workout tomorrow. It's been a fun routine for a change of pace and different goals.I definitely put a solid 1/4" on my arms, so it worked out pretty well for me. I know it worked out well for you too. So, what are your plans for training after you get back off the sub?

I've got my last (single) arm workout this afternoon (in about 2 hours) before I deploy 1st thing tomorrow morning.

there are some of those Bowflex dial-up DBs onboard so (after a 2 week break) I'll probably do some short sharp GVT workouts... I've done these before onboard and they are good for the limited space (might also use them to start squatting again as my ankle is feeling a lot better).

when I get back I'll have to drop the weight on the Deads :( (probably back to 150kg and start working up again to the new target of 220kg) and I think I'll give the 5x5 a go for a while... what do you reckon?

Off Road
05-26-2011, 08:43 AM
I think a 5x5 would be a great routine to use when you get back. Good luck on the sub and check in when you get back.

macdaknife
05-26-2011, 12:00 PM
Thursday 26 May - Week 6 Day 7 (Arms)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)
NOTE: felt this in the Quads and Glutes after yesterday's Deads!

Lying L-Flyes 3 x 15 @ 2kg (keeping elbow tucked right into side)
Rope Pushdowns 3 x 15 @ 30kg superset with EZ Bar Curl 3 x 15 @ 20kg
Bench Dips 5 x 10

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 40kg
4 @ 42.5kg *
4 @ 40kg
3 @ 40kg
4 @ 37.5kg
4 @ 37.5kg
* I started doing this as a shoulder press again before dropping the weight and going back to a Skullcrusher style to focus on the Triceps

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 + 10kg
4 + 10kg
2 + 10kg
4 + 5kg
4 + 5kg
3 + 5kg
NOTE: the Chin Up bar in this gym isn't as easy as the one in the gym I used on Monday to do negatives on)

Weighted Dips (41X1 tempo - 90 secs between sets)
6 + 10kg
6 + 10kg
6 + 10kg
5 3/4 + 10kg (just couldn't lock it out at the top of the last rep!)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg (really felt left Bicep/elbow on negative part of 1st rep (again!)... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

macdaknife
05-26-2011, 12:03 PM
I think a 5x5 would be a great routine to use when you get back. Good luck on the sub and check in when you get back.

thanks OR, I will.

I'll keep a record of anything I do onboard (probably GVT like I said) and post it when I get back (you'll have those 18" pythons by then!) :omg:

macdaknife
05-26-2011, 12:19 PM
all in that was a testing but enjoyable 6 weeks!

it had the desired effect of putting on some lean weight (not quite as much on my arms as I might have liked but I really felt that niggle in my left Bicep... and hey, it's a start!) whilst dropping some flab off my gut with the overall workload I'd set myself.

I did see a noticeable improvement in my strength overall and some considerable improvements in some disciplines (particularly Deadlifts which I now f**king love!)

returning from a lower limb injury I was limited in doing some of the stuff I normally love (Squats and Lunges) but I now feel that I can probably start them again (light) so that I can start going heavy on them when I get back in the summer... fingers crossed!

I've learned a LOT over the last 6 weeks and I'd particularly like to thank Off Road for his advice... cheers buddy! hopefully I can keep learning and improving... but after this 6 week shock to my system I will be factoring in a LOT more rest and recuperation into any future routines!

next up 2 weeks of complete rest followed by 3-4 weeks of GVT then hit the 5x5 routine when I get back!

TRAIN HARD, TRAIN SAFE!

Kiff
07-06-2011, 04:47 PM
Solid stuff, i agree working behind neck press is risky!

macdaknife
07-08-2011, 02:26 AM
Solid stuff


cheers Kiff

macdaknife
07-13-2011, 07:35 AM
THURSDAY 2nd JUNE

EZ Bar Curl superset with EZ Bar Overhead Tricep Extension (60 secs between sets):
3 x 15 @ 20kg & 3 x 15 @ 20kg (warm-up)

GVT (60 secs between sets):
1. 10 @ 25kg & 10 @25kg
2. 10 @ 25kg & 10 @25kg
3. 10 @ 25kg & 10 @25kg
4. 10 @ 25kg & 10 @25kg
5. 10 @ 25kg & 10 @25kg
6. 10 @ 25kg & 10 @25kg
7. 10 @ 25kg & 10 @25kg
8. 10 @ 25kg & 10 @25kg
9. 10 @ 25kg & 10 @25kg (52X0 & 3X10 tempo)
10. 10 @ 25kg & 10 @25kg (52X0 & 3X10 tempo)

NOTE: left bicep felt ok but will continue to take it easy on the curls for the next week or so at least.

3400kg curled and 3400kg extended in 25mins!

I was planning on having 2 full weeks off but I was bored so only had a week!

macdaknife
07-13-2011, 07:36 AM
SATURDAY 4th JUNE

DB Bentover Rows superset with DB Prone Flyes (60 secs between sets) (1 sec hold at top of both):
3 x 15 @20lbs & 3 x 15 @ 10lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @10lbs
2. 10 @ 30lbs & 10 @10lbs
3. 10 @ 30lbs & 10 @10lbs
4. 10 @ 30lbs & 10 @10lbs
5. 10 @ 30lbs & 10 @10lbs
6. 10 @ 30lbs & 10 @10lbs
7. 10 @ 30lbs & 10 @10lbs
8. 10 @ 30lbs & 10 @10lbs
9. 10 @ 30lbs & 10 @10lbs
10. 10 @ 30lbs & 10 @10lbs

NOTES: no incline bench onboard so did these unsupported whilst focusing on using proper form and minimising upper body movement (ie. NOT “starting the lawnmower”!).

3900lbs (1772.7kg) rowed by each arm in 25mins!
1450lbs (659.1kg) ‘flyed’ by each arm in 25mins!

macdaknife
07-13-2011, 07:37 AM
SUNDAY 5th JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
2 x 10 @ 20lbs & 2 x 10 @ 20lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 25lbs & 10 @ 25lbs
2. 10 @ 25lbs & 10 @ 25lbs
3. 10 @ 25lbs & 10 @ 25lbs
4. 10 @ 25lbs & 10 @ 25lbs
5. 10 @ 25lbs & 10 @ 25lbs
6. 10 @ 25lbs & 10 @ 25lbs
7. 10 @ 25lbs & 10 @ 25lbs
8. 10 @ 25lbs & 10 @ 25lbs
9. 10 @ 25lbs & 10 @ 25lbs
10. 10 @ 25lbs & 10 @ 25lbs

Extreme Fascial Stretch (Flye) – 20lbs DBs – 30secs hold

NOTES: Ribs F**KING hurt whilst struggling to get off the bench (I think I cracked a couple with an over-exuberant dive onto compacted sand whilst playing beach vollyball the day before I joined the boat :( )… no bother whilst working out!

5800lbs (2636.4kg) ‘flyed’ in 30mins!
5800lbs (2636.4kg) pressed in 30mins!

macdaknife
07-13-2011, 07:41 AM
MONDAY 6th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT_1 – DB Front Raises (60 secs between sets):
1. 10 @ 15lbs
2. 10 @ 15lbs
3. 10 @ 15lbs
4. 10 @ 15lbs
5. 10 @ 15lbs
6. 10 @ 15lbs
7. 10 @ 15lbs
8. 10 @ 15lbs
9. 10 @ 15lbs
10. 10 @ 15lbs

GVT_2 – DB Shoulder Press (60 secs between sets):
1. 10 @ 20lbs
2. 10 @ 20lbs
3. 10 @ 20lbs
4. 10 @ 25lbs
5. 10 @ 25lbs
6. 10 @ 25lbs
7. 10 @ 25lbs
8. 10 @ 25lbs
9. 10 @ 25lbs
10. 10 @ 25lbs

DB Shrugs (60 secs between sets):
3 x 20 @ 60lbs
1 x 15 @ 60lbs (grip went!)

NOTES: low deckhead height meant I we had to sit on a step to do the Shoulder Presses… needed a hand to get back to my feet because of my (probable) cracked rib! No problems with actual workout.

Time was tight so didn’t do the Lying L-Flyes this time (I’ll make sure I have time to keep doing them in future) but I felt no niggles with my left shoulder today.

9715lbs (4415.9kg) moved by each shoulder in about 40mins… felt ok!

macdaknife
07-13-2011, 07:42 AM
WEDNESDAY 8th JUNE

Deadlifts:
5 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg (most I’ve managed so far without wrist wraps!)
3 @ 130kg
2 @ 150kg (with wrist wraps)
2 @ 150kg (with wrist wraps)
2 @ 130kg
2 @ 130kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg

NOTES: ribs felt ok working out but struggled to pick my towel up off the floor at the end… how does that work?

5650kg Deadlifted!
7150kg moved in just under an hour!

macdaknife
07-13-2011, 07:43 AM
FRIDAY 10th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT_1 – DB Front Raises (60 secs between sets):
1. 10 @ 20lbs
2. 10 @ 20lbs
3. 10 @ 20lbs
4. 10 @ 20lbs
5. 10 @ 20lbs
6. 10 @ 20lbs
7. 10 @ 20lbs
8. 10 @ 20lbs
9. 10 @ 20lbs
10. 10 @ 20lbs

GVT_2 – DB Shoulder Press (60 secs between sets):
1. 10 @ 25lbs
2. 10 @ 25lbs
3. 10 @ 25lbs
4. 10 @ 25lbs
5. 10 @ 25lbs
6. 10 @ 25lbs
7. 10 @ 25lbs
8. 10 @ 25lbs
9. 10 @ 25lbs
10. 10 @ 25lbs

DB Shrugs (60 secs between sets):
1. 20 @ 70lbs (grip!)
2. 13 @ 70lbs (grip!)
3. 10 @ 75lbs (grip!)
4. 13 @ 70lbs (grip!)

NOTES: was rushing and forgot the L-Flyes AGAIN!

9900lbs (4500kg) moved by each shoulder in about 40mins!

macdaknife
07-13-2011, 07:44 AM
SUNDAY 12th JUNE

EZ Bar Curl superset with EZ Bar Overhead Tricep Extension (60 secs between sets):
2 x 10 @ 20kg & 2 x 10 @ 20kg (warm-up)

GVT_1 – EZ Bar Curl superset with DB Curl (60 secs between sets):
1. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
2. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
3. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
4. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
5. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
6. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
7. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
8. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
9. 10 @ 20kg & 10 @25lbs (DB Hammer Curls) (40X1 & 3X10 tempo)
10. 10 @ 20kg & 10 @25lbs (DB Hammer Curls) (40X1 & 3X10 tempo)

GVT_2 – EZ Bar Tricep Press superset with DB Tricep Kickbacks (60 secs between sets):
1. 10 @ 20kg & 10 @25lbs
2. 10 @ 20kg & 10 @25lbs
3. 10 @ 20kg & 10 @25lbs
4. 10 @ 20kg & 10 @25lbs
5. 10 @ 20kg & 10 @25lbs
6. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
7. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
8. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
9. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
10. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)

Extreme Fascial Stretch:
Bicep – 25lb DBs – 60secs hold
Triceps – 20kg EZ Bar – 60secs hold

NOTE: had been feeling a twinge in my left Bicep in the last couple of days (just flexing it lightly with no weight) but it felt ok whilst working out today

4672.7kgs curled in 45mins!
4672.7kgs moved by Triceps in 45mins!

macdaknife
07-13-2011, 07:46 AM
TUESDAY 14th JUNE

Deadlifts:
12 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg
3 @ 130kg
1 @ 150kg (most I’ve managed so far without wrist wraps!) :)
1 @ 160kg (most I’ve managed so far without wrist wraps!) :)
3 @ 130kg
3 @ 120kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 30kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg

NOTES: grip is getting stronger! :)

5940kg Deadlifted in 45mins!
7840kg moved in just under an hour!

macdaknife
07-13-2011, 07:46 AM
WEDNESDAY 15th JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
2 x 10 @ 20lbs & 2 x 10 @ 20lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @ 30lbs
2. 10 @ 30lbs & 10 @ 30lbs
3. 10 @ 30lbs & 10 @ 30lbs
4. 10 @ 30lbs & 10 @ 30lbs
5. 10 @ 30lbs & 10 @ 30lbs
6. 10 @ 30lbs & 10 @ 30lbs
7. 10 @ 30lbs & 10 @ 30lbs
8. 10 @ 30lbs & 10 @ 30lbs
9. 10 @ 30lbs & 10 @ 30lbs
10. 10 @ 30lbs & 10 @ 30lbs

Extreme Fascial Stretch (Flye) – 20lbs DBs – 30secs hold

NOTES: Ribs hurt a bit when getting off the bench… not nearly as bad as last time!

6800lbs (3090.9kg) ‘flyed’ in 30mins! (including warm-up)
6800lbs (3090.9kg) pressed in 30mins! (including warm-up)

macdaknife
07-13-2011, 07:48 AM
THURSDAY 16th JUNE

BB Front Squats superset with BB Stiff Leg Deadlifts:
1. 10 @ 40kg & 10 @ 40kg
2. 10 @ 40kg & 10 @ 40kg
3. 10 @ 40kg & 10 @ 40kg
4. 10 @ 40kg & 10 @ 40kg
5. 10 @ 40kg & 10 @ 40kg
6. 10 @ 40kg & 10 @ 40kg
7. 10 @ 40kg & 10 @ 40kg
8. 10 @ 40kg & 10 @ 40kg
9. 10 @ 40kg & 10 @ 40kg
10. 10 @ 40kg & 10 @ 40kg

5 x 10 Single Leg Calf Raises (BW only)
1 x 20 Standing Calf Raises (BW only)

NOTES: 1st time free squatting since the day before I broke my foot (6 months) (apart from the end of March when I did 3 x 15 with 40lb DBs and my ankle ballooned!). Couldn’t comfortably get right down to begin with but ankle loosened up after about 5 sets; no problems with my ankle in the following days.

Was going to do 10 sets of the single leg calf raises but was struggling with my left leg by the end of the 5th set… should’ve kept doing the physio exercises! Both calves tender for a couple of days after this.

Didn’t feel too much muscle stress in my upper legs in this workout but felt knackered (whole body) and was blowing for the last 3 sets!

4000kg squatted in 30mins!
4000kg stiff-leg deadlifted in 30mins!

macdaknife
07-13-2011, 07:48 AM
FRIDAY 17th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT – DB Front Raises superset with DB Shoulder Press (60 secs between sets):
1. 10 @ 12.5kg & 10 @ 12.5kg
2. 10 @ 12.5kg & 10 @ 12.5kg
3. 10 @ 12.5kg & 10 @ 12.5kg
4. 10 @ 12.5kg & 10 @ 12.5kg
5. 10 @ 12.5kg & 10 @ 12.5kg
6. 10 @ 12.5kg & 10 @ 12.5kg
7. 10 @ 12.5kg & 10 @ 12.5kg
8. 10 @ 12.5kg & 10 @ 12.5kg
9. 10 @ 12.5kg & 10 @ 12.5kg
10. 10 @ 12.5kg & 10 @ 12.5kg

DB Shrugs (60 secs between sets):
1. 20 @ 60lbs
2. 20 @ 60lbs
3. 20 @ 60lbs
4. 15 + 5 @ 60lbs (grip!)

NOTES: SHIT… forgot the L-Flyes AGAIN! (time is very tight but I do want to keep doing these… though I haven’t felt any problems in my left shoulder since I started doing them a few weeks back)

5302.25kg moved by each shoulder in about 40mins!

macdaknife
07-13-2011, 07:50 AM
SATURDAY 18th JUNE

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 25lb DB – 1min hold each side

DB Curls with full supination(60 secs between sets) (warm up):
3 x 15 @ 15lbs

GVT_2 – DB Curls superset DB Hammer Curls and DB Concentration Curls (60 secs between sets):
1. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
2. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
3. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
4. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
5. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs

Extreme Fascial Stretch (Bicep) – 15lb DBs – 1min hold

NOTES: KILLER Tricep session (still felt it more than 3 days later!)… usually train alone so haven’t done Skullcrushers for a while!

6818.2kg moved by Triceps in 25mins!
2659.1kg moved by Biceps in 10mins!

macdaknife
07-13-2011, 07:52 AM
TUESDAY 21st JUNE

Deadlifts:
12 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg
3 @ 130kg
1 @ 160kg (managed this weight without wrist wraps last week but not today! :( )
1 @ 175kg (with wrist wraps) *
1 @ 190kg (with wrist wraps) *
1 @ 190kg (with wrist wraps) *
1 @ 160kg (with wrist wraps)
3 @ 130kg
3 @ 130kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 50kg & 10 @ 5kg
10 @ 50kg & 10 @ 5kg
5 + 4 + 1 @ 50kg & 10 @ 5kg

NOTES: 50kg is a bit too much for me to do the Bent Over Rows properly (I was using 60-70kg before I read Jay Wainwright’s article)… will stick to 40kg for a while longer!

* The Deads have been done on an Olympic gauge EZ Bar on which we can fit up to 160kg (no straight Oly bar onboard and no room for a full sized bar anyway). Took it above that today by hanging 15kg DBs off it… 1 DB was fine hanging off the centre of the bar but with a 2nd DB strapped to that 1 they swung as they cleared the deck and I went off balance. Luckily there’s not much room in a submarine so I had a bulkhead right behind me to lean against until my 2 training partners helped me get upright to lower the weight safely (and quietly)! I moved the 2 DBs to either end of the bar (right by my hands) for a 2nd go and they didn’t swing so no problems!

6345kg Deadlifted in 45mins!
8145kg moved in just under an hour!

macdaknife
07-13-2011, 07:55 AM
WEDNESDAY 22nd JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
3 x 10 @ 25lbs & 3 x 10 @ 25lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @ 30lbs
2. 10 @ 30lbs & 10 @ 30lbs
3. 10 @ 30lbs & 10 @ 30lbs
4. 10 @ 30lbs & 10 @ 30lbs
5. 10 @ 30lbs & 10 @ 30lbs
6. 10 @ 30lbs & 10 @ 30lbs
7. 10 @ 30lbs & 10 @ 30lbs
8. 10 @ 30lbs & 10 @ 30lbs
9. 10 @ 30lbs & 10 @ 30lbs
10. 10 @ 30lbs & 10 @ 30lbs

3 x 10 @ 30lbs DB Pullover (60 secs between sets):

Extreme Fascial Stretch (Flye) – 25lbs DBs – 30secs hold

3 x 30 Crunches (legs elevated)

5 x 15 Single Leg Squats (BW only)
3 x 15 Single Leg Calf Raises (BW only)

NOTES: Ribs fine today but, 6 months after breaking my foot, my left ankle still doesn’t have full movement back and feels very tight!

3409.1kg ‘flyed’ in 30mins! (including warm-up)
3409.1kg pressed in 30mins! (including warm-up)

macdaknife
07-13-2011, 07:56 AM
THURSDAY 23rd JUNE

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 25lb DB – 1min hold each side

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: same KILLER Tricep session as Saturday… was hard again today but need to go a bit heavier on the CGBP (didn’t have Tricep DOMS for 3 days this time).

6818.2kg moved by Triceps (including warmup) in about 25 mins!

macdaknife
07-13-2011, 07:58 AM
FRIDAY 24th JUNE

DB Curls (60 secs between sets) (warm up):
3 x 15 @ 15lbs

GVT – EZ Bar Curls superset with DB Curls (full supination) (60 secs between sets):
1. 10 @ 30kg & 10 @ 20lbs
2. 10 @ 30kg & 10 @ 20lbs
3. 10 @ 30kg & 10 @ 20lbs
4. 10 @ 30kg & 10 @ 20lbs
5. 10 @ 30kg & 10 @ 20lbs
6. 10 @ 30kg & 10 @ 20lbs
7. 10 @ 30kg & 10 @ 20lbs
8. 10 @ 30kg & 10 @ 20lbs
9. 10 @ 30kg & 10 @ 20lbs
10. 10 @ 30kg & 10 @ 20lbs

Extreme Fascial Stretch (Bicep) – 20lb DBs – 1min hold

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: KILLER Bicep session!

5431.8kg moved by Biceps (including warmup) in 25mins!

macdaknife
07-13-2011, 07:59 AM
SUNDAY 26th JUNE

Lateral Raises (60 secs between sets):
3 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)

Lying L-Flyes (60 secs between sets):
3 X 10 @ 10lbs (warm-up)

3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT – DB Front Raises superset with DB Shoulder Press (60 secs between sets):
1. 10 @ 25lbs & 10 @ 25lbs
2. 10 @ 25lbs & 10 @ 25lbs
3. 10 @ 25lbs & 10 @ 25lbs
4. 10 @ 25lbs & 10 @ 25lbs
5. 10 @ 25lbs & 10 @ 25lbs
6. 10 @ 25lbs & 10 @ 25lbs
7. 10 @ 25lbs & 10 @ 25lbs
8. 10 @ 25lbs & 10 @ 25lbs
9. 10 @ 25lbs & 10 @ 25lbs
10. 10 @ 25lbs & 10 @ 25lbs

(don’t know what these are called but it involved holding the bar at the shoulders then punching out to arms extended at about forehead height):
1. 20 @ 10kg
2. 20 @ 10kg
3. 20 @ 10kg
4. 20 @ 10kg
5. 20 @ 10kg

DB Shrugs (60 secs between sets):
1. 20 @ 60lbs
2. 20 @ 60lbs
3. 20 @ 60lbs
4. 20 @ 60lbs (grip is improving!) :)

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: did the L-Flyes this time… need slightly less weight though!

10754.5kg moved by shoulders in about 40mins!

macdaknife
07-13-2011, 08:02 AM
TUESDAY 28th JUNE

Deadlifts:
12 @ 60kg
5 @ 100kg
1 @ 140kg (with wrist wraps)
1 @ 170kg (with wrist wraps) (this felt very heavy today!)
Fail @ 200kg (with wrist wraps) (in my head I think I was already defeated before attempting this lift!) :(
1 @ 155kg (with wrist wraps)
3 @ 135kg
20 @ 100kg (with wrist wraps) (this was EMOTIONAL today!)

NOTES: did these in 1 of the engineering spaces today as there is a longer (straight) bar there… it was hot, noisy and even more cramped than the previously used space (forehead was against a switchboard voltage regulator when starting the lift). Also, it was a 1” bar so the grip was different and I just think non-Olympic bars don’t feel balanced when you pick them up. We used 1” plates on the inside and outside to hold the bigger Olympic plates in place so there was extra weight coming on after we’d started the lift… it just didn’t feel right.

Should’ve listened to my body and not tried the 200kg… all in, pretty shit day! :tuttut: :(

3870kg moved in about 30mins (not including lugging 80kg up 2 ladders, aft 50 yards through awkward bulkhead doors over the Reactor Compartment, down another ladder into the Switchboard Room and then back again on completion… a workout in itself!)

macdaknife
07-13-2011, 08:10 AM
SUNDAY 3rd JULY

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 30lb DB – 1min hold each side

DB Curls with full supination (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_2 – EZ Bar Curls superset Seated DB Hammer Curls (60 secs between sets):
1. 10 @ 30kgs & 10 @ 25lbs
2. 10 @ 30kgs & 10 @ 25lbs
3. 10 @ 30kgs & 10 @ 25lbs
4. 10 @ 30kgs & 10 @ 25lbs
5. 10 @ 30kgs & 10 @ 25lbs

Extreme Fascial Stretch (Bicep) – 25lb DBs – 1min hold

NOTES: KILLER Tricep session (felt harder today than the last couple of times I did it!)

macdaknife
07-13-2011, 08:18 AM
That was a fairly hard 5 weeks.

I chose to do German Volume Training as it's quick, intense and relatively easy to do in the confined space of a submarine, however I didn't take any supplements with me so the overall calorie deficit (especially the massively reduced protein intake) combined with the intensity of GVT and the heat onboard meant that I lost weight in that timeframe... when I got off the boat and put non-uniform clothing on for the first time it was apparent how much I'd lost when I pulled my previously tight jeans up my noticeably slimmer thighs!

when I got home I weighed myseld to find that I'd lost 12lbs in total! :( it was mainly lost from my upper legs and my glutes which would explain my struggling with the Deadlifts near the end of the trip though I did go down 2 notches on my belt so it wasn't all bad! :)

just need to work (and eat) to get the weight back on my legs (not my gut) and get my Deads back up. intend to also start to squat again (probably my favourite exercise before I broke my foot).

macdaknife
07-13-2011, 08:29 AM
WEDNESDAY 6th JULY

DB Flyes superset with DB Chest Press (60 secs between sets):
3 x 10 @ 10kgs & 3 x 10 @ 10kgs (warm-up)

DB Flyes superset with DB Chest Press (Flat) (60 secs between sets):
1. 10 @ 17.5kgs & 10 @ 17.5kgs
2. 10 @ 17.5kgs & 10 @ 17.5kgs
3. 10 @ 20kgs & 10 @ 20kgs

DB Flyes superset with DB Chest Press (Incline) (60 secs between sets):
1. 10 @ 15kgs & 10 @ 15kgs
2. 10 @ 15kgs & 10 @ 15kgs
3. 10 @ 15kgs & 10 @ 15kgs

Extreme Fascial Stretch (Flye) – 15kgs DBs:
30secs hold Incline
30secs hold Flat

macdaknife
07-13-2011, 09:08 AM
FRIDAY 8th JULY

Cross Trainer:
Full 8 cycle TABATA

Bench Press:
3 x 5 @ 35kg (warmup)
5 x 5 @ 65kg

Etreme Fascial Stretch (Flye) - 15kg DBs - 30secs hold

Squat:
3 x 5 @ 65kg (warmup)
5 x 5 @ 115kg

Deadlift:
5 @ 70kg (warmup)
5 @ 120kg (grip failed on 1st rep so used Power Grab after this)
1 @ 150kg
1 @ 180kg
Fail @ 200kg :tuttut:

Calf Raises:
15 @ 185kg
3 x 15 @ 150kg

Etreme Fascial Stretch Calves - 150kg - 1min hold
Etreme Fascial Stretch Hamstrings - 1min hold each

NOTES:
1st time squatting in 7months! set 1 was a bit shaky, set 2 felt looser, right knee was moving on 3rd set, 4th and 5th sets were better but never got parallel once in all 5 sets... I need to drop the weight massively and concentrate on getting my form back on these! :( my left ankle felt tight on the last set and I felt my right ham when I finished.

I don't know why I keep doing this to myself on the Deadlifts but I really WANT to do 200kg again then get beyond it!

macdaknife
07-13-2011, 09:18 AM
TUESDAY 12th JULY

Cross Trainer:
Full 8 cycle TABATA

Squat:
5 @ 20kg (Bar)
5 @ 20kg (Bar)
5 @ 40kg
5 x 5 @ 50kg

Bench Press:
10 @ 20kg (Bar)
10 @ 20kg (Bar)
5 @ 40kg
5 @ 50kg
5 x 5 @ 60kg

Deadlift:
5 @ 60kg
5 @ 60kg
3 @ 100kg
1 @ 140kg (used Power Grab from here on)
1 @ 170kg (this felt HEAVY today!)
1 @ 180kg
1 @ 190kg
Fail @ 200kg (AGAIN... but I can't help myself, I gotta keep trying!) :tuttut:
1 @ 170kg
1 @ 140kg
20 @ 100kg

Calf Raises:
3 x 15 @ 120kg

NOTE:
dropped the weight hugely on the Squats to get below parallel (no rack in this gym just a Smith Machine which I'm not keen on for Squats so I pressed the 50kg to my shoulder to start the Squat.. this will become a problem for progression in this gym).

I have worked out starting weights and will begin SL5x5 from next week; this was just about form on the Squat and that bloody Deadlift (I'll do some more Squats and Bench on Thursday).

macdaknife
07-15-2011, 09:23 AM
THURSDAY 14th JULY

Cross Trainer:
Full 8 cycle TABATA

Squat:
2 x 10 @ 20kg (Bar)
2 x 5 @ 40kg
1 x 5 @ 50kg
5 x 5 @ 55kg

Bench Press:
2 x 10 @ 20kg (Bar)
2 x 10 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
5 x 5 @ 65kg

Barbell Rows:
2 x 10 @ 20kg (Bar)
1 x 10 @ 30kg
1 x 5 @ 40kg
5 x 5 @ 50kg

DB Shrugs:
12 @ 30kg - Grip!
3 x 20 @ 30kg (with Power Grabs)

NOTES:

left Soleus still very tight but after a good a stretch and a couple of warmup sets I was getting right down with the squats. going to keep doing these light (increasing the weight slowly as per the routine) to focus on form and on getting as low as possible with these. might have to bight the bullet and start using the Smith Machine though as I could feel the niggle in my left elbow when I was push-pressing the bar up to my shoulders to squat (also felt it in my left shoulder which I haven't felt before so need to be careful).

haven't done much Bench Pressing as I normally train alone but 65kg felt about right for 5 x 5... was going to start at about 40kg but I think I'll see how I do from this weight.

50kg felt like a good starting weight on the BB Rows for 5 x 5... again was going to start at 40kg (as that was what I was doing for 3-4 sets before but they were for 10 reps each and super-setted with Prone Flyes). really focused on doing these slow and with good form as per Jay Wainwright's Back to Basics article (ie NOT starting the lawnmower).

was thinking more about my Deadlift problem (it's pretty much ALL I seem to be thinking about!) and I wonder if the weight I've lost recently on my Quads, Hams and Glutes has been accelerated by the fact that I haven't been doing Stiff Leg Deadlifts (a favourite move that I was doing a LOT of before I deployed 7 weeks ago (when I managed the 200kg))... I will have to work these into the SL5x5 routine.

Off Road
07-15-2011, 09:36 AM
That was a HUGE update!
Welcome back. I think the deadlift will probably sort itself out with addition of squats and other pulls. Give it time.

macdaknife
07-15-2011, 12:16 PM
That was a HUGE update!

haha... yeah well it was playing on my mind!


Welcome back. I think the deadlift will probably sort itself out with addition of squats and other pulls. Give it time.

thanks OR. I did 190kg without too much difficulty the other day so I don't seem to have lost that much despite the weight loss (and despite my obsessing about it!)... I know I'll get there, I'm just impatient and hate going backwards!

Kiff
07-15-2011, 02:25 PM
Dont focus on single lifts just keep yourself focused on general trends

macdaknife
07-15-2011, 02:45 PM
Dont focus on single lifts just keep yourself focused on general trends

I'm kinda more focused on getting back into Squatting now (to be honest I've missed it over the last 7 months) but I'll keep doing the Deads once a week... though I admit that I am a bit obsessed with getting back to (and beyond) where I was before I deployed!

I'd like to Lunge again too (I probably loved these even more than Squatting) but my ankle still doesn't feel up to it :(

following the SL5x5 programme will allow me to monitor a steady upward trend across the board (hopefully).

macdaknife
07-19-2011, 08:38 AM
TUESDAY 19th JULY

Cross Trainer:
Full 8 cycle TABATA – REALLY HARD TODAY… LEGS FELT LIKE LEAD!

Squat:
1 x 10 @ 20kg (Bar)
1 x 10 @ 15kg (Bar) (Smith Machine)
2 x 5 @ 35kg (Smith Machine)
1 x 5 @ 55kg (Smith Machine)
5 x 5 @ 75kg (Smith Machine)

Bench Press:
2 x 10 @ 20kg (Bar)
2 x 10 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
5 x 5 @ 67.5kg

Deadlift:
2 x 5 @ 60kg
3 @ 100kg
1 @ 140kg (grip failed here again! used Power Grabs from here on)
1 @ 170kg
1 @ 180kg
1 @ 190kg
1 @ 140kg
10 @ 100kg

Calf Raises:
3 x 15 @ 120kg

NOTES:

Switched to the Smith Machine for the Squats when a couple of girls wanted the bench… chivalry is not dead! Smith Machine felt ok and I suppose it focused me on keeping upright so will try using it more in future.

Was thinking about my technique on the Deadlift today and I think it has deteriorated when I get heavy. When I did 200kg a few weeks back the build up to it all felt EASY (185kg, 190kg & 195kg); lately, anything above 170kg has felt HEAVY!

I didn’t try 200kg today and only did 10 x 100kg at the end (instead of 20) to concentrate on form which felt good for this lighter set; will try to get a video next week for critique/advice on form.

Off Road
07-19-2011, 08:41 AM
Run far away from the Smith Machine...

macdaknife
07-19-2011, 08:58 AM
Run far away from the Smith Machine...

I've never liked the feel of the Smith Machine for Squatting but the gym at work doesn't have a cage/rack so the only other option is keeping it light and pressing the bar onto my shoulders... I did that last week for 5 x 5 @ 55kg and felt it in my left elbow and shoulder so thought the Smith Machine would be better than nothing until I can get to a gym with equipment that'll allow me to Squat safely. I've only got a few weeks left in this job before I move locations where there is a better equipped gym... believe me I would MUCH rather Squat free than in the Smith Machine!

what do you reckon OR?

Off Road
07-19-2011, 09:27 AM
If it's your only option...

macdaknife
07-19-2011, 11:08 AM
When I did 200kg a few weeks back the build up to it all felt EASY (185kg, 190kg & 195kg); lately, anything above 170kg has felt HEAVY!

interestingly (now that I think about it) the 200kg lift that day didn't feel too bad either... at least the 1st part of it didn't. the only part I really struggled with was getting my hips forward once the bar was at mid thigh... that really was difficult!

macdaknife
07-21-2011, 06:12 AM
THURSDAY 21st JULY

Jog in to work:
1.5 miles – 14 mins (left ankle suddenly (last 2 days) has got much better (possibly from the Squats recently) so jogged home from work last night and in today) :)

Squat:
2 x 10 @ 20kg (Bar) (onto a 14” bench)
2 x 5 @ 40kg (onto a 14” bench) (slight twinge in front of left shoulder when pressing the bar up)
1 x 5 @ 50kg (onto a 14” bench) (slight twinge in front of left shoulder when pressing the bar up)
1 x 5 @ 55kg (Smith Machine) (onto a 16” bench)
1 x 5 @ 75kg (Smith Machine) (onto a 16” bench)
5 x 5 @ 95kg (Smith Machine) (onto a 16” bench)

EFS of Hips, Quads, Hams – 1 min each

Bench Press:
2 x 10 @ 20kg (Bar)
2 x 10 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
5 x 5 @ 70kg

EFS (Flye) – 30 secs (15kg DBs)

Barbell Rows:
2 x 10 @ 20kg (Bar)
1 x 10 @ 30kg
1 x 5 @ 40kg
1 x 5 @ 50kg
5 x 5 @ 52.5kg (Lying L-Flyes inbetween sets – 1 x 12 @ 2kg & 4 x 12 @ 3kg (left shoulder only))

EFS Upper Back – 1 min (80kg Seated Cable Row)

DB Shrugs:
20 @ 30kg (Grip going at end of set – better than last time!)
3 x 20 @ 30kg (with Power Grabs)

DB Preacher Curl:
3 x 20 @ 5kg (left arm only for twinge I’ve been feeling in left elbow)

EFS left Bicep (Curl) – 30 secs (10kg DB)

NOTES:

Was going to go some SLDLs after the Squats today but forgot! :tuttut:

Enjoyed the Bench Squats and can feel the strength coming back in my legs but want to do these in a rack!

Happy that my left ankle is FINALLY starting to feel better… maybe I’ll be able to lunge again soon? :)

Off Road
07-21-2011, 08:02 AM
What is this jogging stuff you speak of? Were you being chased? Haha.
Very nice workout with lots of good exercises. Nothing beats the feeling of giving a good effort in the big lifts. Nice job.

macdaknife
07-21-2011, 08:43 AM
What is this jogging stuff you speak of? Were you being chased? Haha.

haha... no, but unfortunately I have to pass an annual fitness test which involves running a mile and a half! I haven't run properly for a while (firstly because I was trying to put weight on and lately because of my broken foot) but I need to do some running now as I went out of date for my test during my last period at sea! :(


Very nice workout with lots of good exercises. Nothing beats the feeling of giving a good effort in the big lifts. Nice job.

thank you OR. I like this routine but with the rest periods in between sets it certainly isn't quick! also, by the book, I should be doing it Mondays, Wednesdays and Fridays but last week and this I've only managed to get to the gym Tuesday and Thursday... must try harder! :tuttut:

Off Road
07-21-2011, 08:58 AM
Sounds like a good reason to keep up with the runs.

J L S
07-21-2011, 10:38 AM
nice work mac, like has already been said, only use that smith machine if its your only option! how often are you deadlifting on a weekly/monthly basis!?

macdaknife
07-22-2011, 02:45 AM
nice work mac, like has already been said, only use that smith machine if its your only option! how often are you deadlifting on a weekly/monthly basis!?

thanks Jay.

I have been Deadlifting once a week every week. previously I was finishing that session off with a little bit of upper back stuff though sometimes the Deads were enough by themselves for that day! now I'm on the SL5x5 the routine calls for a 1x5 working set once a week though I've adapted it slightly to keep the Squats lighter that day and push the Deadlifts more.

I did read an article the other day that said you could Deadlift 3 times a week if you wanted to (volume was reasonably low admittedly) despite every other bit of advice I've seen on the subject... I'm gonna stick with once a week!

I don't like the Smith Machine but it serves a purpose until I move appointments in about 6 weeks.

Kiff
07-23-2011, 03:59 AM
Nice work on the squats, took me a while to work out why the hell you were squatting then pressing it but i get it now :evillaugh:

J L S
07-23-2011, 12:41 PM
thanks Jay.

I have been Deadlifting once a week every week. previously I was finishing that session off with a little bit of upper back stuff though sometimes the Deads were enough by themselves for that day! now I'm on the SL5x5 the routine calls for a 1x5 working set once a week though I've adapted it slightly to keep the Squats lighter that day and push the Deadlifts more.

I did read an article the other day that said you could Deadlift 3 times a week if you wanted to (volume was reasonably low admittedly) despite every other bit of advice I've seen on the subject... I'm gonna stick with once a week!

I don't like the Smith Machine but it serves a purpose until I move appointments in about 6 weeks.

ahhh i see, stick with the routine then, but it looked as if you were trying to get that 200kg an awful lot (maxing out) many times in a small time period, deadlifts are very taxing on the CNS as im sure you are aware and maybe backing off for a few weeks and building yourself back up with sub maximal reps could help you back there and beyond it buddy! everything else is all good!

macdaknife
07-23-2011, 01:41 PM
Nice work on the squats, took me a while to work out why the hell you were squatting then pressing it but i get it now :evillaugh:

cheers Kiff. I really want to get some weight on the squats again but I'm gonna (try to) be patient and build it back up slowly iaw the routine. definately felt it in my thighs afterwards though!

macdaknife
07-23-2011, 01:49 PM
ahhh i see, stick with the routine then, but it looked as if you were trying to get that 200kg an awful lot (maxing out) many times in a small time period, deadlifts are very taxing on the CNS as im sure you are aware and maybe backing off for a few weeks and building yourself back up with sub maximal reps could help you back there and beyond it buddy! everything else is all good!

cheers Jay. I did try (and fail) once each week for 3 weeks at 200kg but no more... I need to keep the weight lower to work on getting my form back to 100% before I start pushing it again (I'm going to get a vid of me deadlifting this week for some critique on form). I think that better form and more SLDLs should help bring it back to where it was and squatting again should help me push the weight more when I'm ready. I'll be easing off on the deads for a couple of weeks I think.

macdaknife
07-25-2011, 11:30 AM
MONDAY 25th JULY

Cross Trainer:
Full 8 cycle TABATA

Squat:
2 x 10 @ 15kg (Bar) (Smith Machine)
2 x 5 @ 45kg (Smith Machine)
1 x 5 @ 55kg (Smith Machine)
1 x 5 @ 65kg (Smith Machine)
1 x 5 @ 75kg (Smith Machine) (onto a 16” bench)
5 x 5 @ 97.5kg (Smith Machine) (onto a 16” bench)

SLDLs:
2 x 10 @ 50kg
10 @ 80kg
3 x 10 @ 100kg
10 @ 110kg

EFS of Hips, Quads, Hams – 1 min each

Standing Calf Raises (V-Squat Machine):
3 x 15 @ 120kg

EFS of Calves – 1 min (120kg)

Lying L-Flyes:
5 x 12 @ 3kg (left side only)

Bench Press:
2 x 10 @ 20kg (Bar)
2 x 10 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
5 x 5 @ 72.5kg

EFS (Flye) – 30 secs (12.5kg DBs)

Barbell Rows (slow and holding at top for 1 sec):
2 x 10 @ 20kg (Bar)
1 x 10 @ 30kg
1 x 5 @ 40kg
1 x 5 @ 50kg
5 x 5 @ 55kg

EFS Upper Back – 1 min (80kg Seated Cable Row)

DB Preacher Curl:
3 x 20 @ 5kg (left arm only for twinge I’ve been feeling in left elbow)

EFS left Bicep (Curl) – 30 secs (10kg DB)

NOTES:

1st time doing SLDLs for a couple of months... was hard work but felt good! :evillaugh:

Off Road
07-25-2011, 11:42 AM
That was a big one.

macdaknife
07-25-2011, 12:02 PM
That was a big one.

yeah, I think I'll stop entering the warmup sets to get these updates a bit shorter!

Off Road
07-25-2011, 01:31 PM
Nah, I like reading the warmups.

macdaknife
07-27-2011, 11:02 AM
WEDNESDAY 27th JULY

Cross Trainer:
Full 8 cycle TABATA – HARD going today… legs still tender from RDLs the other day! :drooling:

Squat (90 secs between sets):
5 x 5 @ 50kg – push-press BB into position and all reps below parallel

Bench Press (90 secs between sets):
5 x 5 @ 75kg – needed a close spot on last couple of reps but managed it… just!

EFS (Flye) – 30 secs (15kg DBs)

Deadlift:
1 @ 140kg (grip failed here again! used Power Grabs from here on) *
1 @ 150kg
1 @ 160kg – got a vid of this rep to post for critique when I get home **
4 x 1 @ 160kg – without shoes and focusing on form (form went to shit on 2nd rep when I focused on engaging my core!) :( felt good without shoes though! :)
1 @ 140kg
20 @ 100kg – blowing out of my arse on these today! :drooling:

EFS of Hips, Quads, Hams – 1 min each

EFS Upper Back – 1 min (80kg Seated Cable Row)

DB Precher Curl:
3 x 20 @ 5kg – left arm only for possible tendonitis

EFS of left bicep:
Preacher Curl – 30 secs at 10kg

NOTES:

Legs very tight today (especially Hams and Glutes) from RDLs the other day… loosened up nicely after a couple of sets of light but low squats

Just about at my current limit for 5x5 on the bench press @ 75kg

* F**KING GRIP! :(

** Do I post the DL vid on this journal or start a new thread on the Members’ Pics and Videos forum? (if it’s the latter then that’ll sound like a bone question but it is directly relating to my training journal)

J L S
07-27-2011, 12:54 PM
nice work mac, thats alot betterm build the lift, not test it~! give it time and you will be back up there buddy

as for the vid! do both... more opinions the better

Off Road
07-27-2011, 01:08 PM
Really getting after those deads now. Nice job with everything. You need a squat rack.

macdaknife
07-28-2011, 10:14 AM
nice work mac, thats alot betterm build the lift, not test it~! give it time and you will be back up there buddy

as for the vid! do both... more opinions the better

thanks Jay and you're right... I need to have more patience!

macdaknife
07-28-2011, 10:16 AM
Really getting after those deads now. Nice job with everything. You need a squat rack.

thaks OR. I'm still looking at racks for my garage (still need to convince the wife!)

macdaknife
07-28-2011, 03:52 PM
I've lost a bit of weight recently and my form has dipped on the DL so I can't reach (or improve) my previous PB. :(

QqFNDuSO-jw

(couldn't work out how to rotate the vid... sorry!)

I can see that my hips are rising on the first part of the lift but my shoulders aren't rising with them at the same time which leads me to pull with my back more (rounding my upper back in the process)... I don't think I was doing this before. my lower back looks straight throughout (I think).

someone told me this evening to swing a kettlebell through my legs then standing up in a DL type movement to help... are these pull-throughs?

also, I hadn't done any SLDLs for a little while so I've started them again to help.

any other pointers/advice gratefully received.

J.C.
07-28-2011, 04:55 PM
Form looks grand to me. Nowt wrong with that indeed.

Couple of minor points. Hold the bar closer to your legs. It should be in contact at all points to pull in as straight a line as possible. Also, it's hard to tell from the angle, but it looks like your arms are ever so slightly bent - if so, it'll mess up your biceps and elbows.

But nah, looked fine to me. Some of the more advanced guys might be able to offer more thoughts.

macdaknife
07-28-2011, 05:14 PM
Form looks grand to me. Nowt wrong with that indeed.

Couple of minor points. Hold the bar closer to your legs. It should be in contact at all points to pull in as straight a line as possible. Also, it's hard to tell from the angle, but it looks like your arms are ever so slightly bent - if so, it'll mess up your biceps and elbows.

But nah, looked fine to me. Some of the more advanced guys might be able to offer more thoughts.

thanks JC. I do try keep the bar as close to my legs as possible but I'll work on it more (and maybe start wearing trackies). not sure about my arms... might need someone to critique me from the front.

J L S
07-28-2011, 06:05 PM
your form isnt bad at all mac, some things that might help though, ditch the shoes... pull barefoot if you can, or in something with a flat sole, they look like running shoes to me(spongey sole-power transfer from the floor is lost), will also be less distance to pull the bar firstly...

also look at shoulders in relation to the bar, the closer you can get them to in line with the bar the better, will help you sit back on your heels more and pull more upright and again less distance to pull

this is pretty good...

http://www.youtube.com/watch?v=VOhWfhvJPLE

macdaknife
08-05-2011, 06:09 PM
your form isnt bad at all mac, some things that might help though, ditch the shoes... pull barefoot if you can, or in something with a flat sole, they look like running shoes to me(spongey sole-power transfer from the floor is lost), will also be less distance to pull the bar firstly...

also look at shoulders in relation to the bar, the closer you can get them to in line with the bar the better, will help you sit back on your heels more and pull more upright and again less distance to pull

this is pretty good...

http://www.youtube.com/watch?v=VOhWfhvJPLE

Thanks Jay. You're right, they are running shoes though I did another couple of pulls after that 1 in just my socks and there was a noticeable difference so I'll be doing them like that in future.
The vid made a lot of sense so thanks for that... I've been on holiday for the last week so haven't managed to put it into practise yet though :( maybe tomorrow.
I do need to work on sitting back a bit though (on squats too)... will front squats help?

macdaknife
08-06-2011, 04:54 PM
SATURDAY 6th AUGUST

got back from a week long holiday last night where I didn't get enough sleep (as it was too hot and the air con was pathetic), I ate too much (though healthily), drank too much (though not a lot), did NO exercise (other than occassionally running or swimming after my daughters) and took no supplements so was looking forward to getting back into it... turned out to be a crap session where EVERYTHING felt HEAVY! :(

Bench Squats (did 5 x 5 @ 97.5kg last time so 100kg this time was the next step):
3 x 5 @ 85kg
2 x 5 @ 75kg
1 x 4 @ 75kg

NOTE: this was in a rack and the previous workout was on a Smith Machine so I'm not surprised that this was very different today. also I don't know the height of this bench but it was lower than the one I used with the Smith Machine in the gym at work so I'll try not to be too demoralised about these!

Bench Press (did 5 x 5 @ 75kg last time (just) and 77.5kg this time would've been the next step):
2 x 5 @ 75kg
1 x 4 @ 75kg
2 x 5 @ 70kg

NOTE: VERY disappointed with these! did them in rack instead of the free bench in the gym at work and the pin setting meant I that the bar was only coming down to about 2 inches above my chest instead of right to my chest as before... so why were they so much harder? :(

EFS (Flye) – 30 secs (15kg DBs)

Deadlift (I did 5 x 1 @ 160kg last time to concentrate on form so was planning on 5 x 1 @ 170kg today):
1 @ 130kg (grip failed here... even worse than last time! used Power Grabs from here on) :( *
1 @ 150kg
FAIL @ 170kg (I've only been deadlifting a couple of months but I've NEVER failed this light before!) :( **
4 x 1 @ 150kg

NOTES: did these without shoes and concentrating on form iaw the YouTube vid JLS sent me in a previous post... form felt good and 150kg was an ok weight but why couldn't I manage 170kg? :(

* WHAT IS GOING ON WITH MY F**KING GRIP? IT SEEMS TO BE GETTING WORSE EVERY WEEK!

** I've pulled 190kg three times sice I got my PB of 200kg... the 1st time was easy but ever since then everything above 170kg has been HARD but I've still managed it... not today! :( maybe it was because I had tweaked my technique slightly... I F**KING hope so!

Off Road
08-06-2011, 05:43 PM
Finally, a workout :)
Nice job on the big three. Stepping up and doing real squats.

macdaknife
08-06-2011, 05:50 PM
Finally, a workout :)
Nice job on the big three. Stepping up and doing real squats.

I can live with the drop in weight with the squats (though I want to get back to where I was before I broke my foot) but today was a step backwards on the bench and a BIG step backwards on the deads... and grip! what gives?

Off Road
08-06-2011, 07:15 PM
what gives?
You only have so much energy to give to each workout. You might have blown your wad on the squats. Either that or it was a bad day, or too long between sessions, or you didn't sleep enough, or you didn't eat enough, or you were stressed, or you...get the idea.

macdaknife
08-06-2011, 08:17 PM
You only have so much energy to give to each workout. You might have blown your wad on the squats. Either that or it was a bad day, or too long between sessions, or you didn't sleep enough, or you didn't eat enough, or you were stressed, or you...get the idea.

I get the idea OR... I'm putting it down to a bad day combined with a change in setup/technique.

it was 8 days between sessions and whilst I didn't get a whole lot of rest in the Mediterranean I did get a good sleep in my own bed last night. I've been eating loads, I'm not stressed and I've gone a LOT harder on my legs before this evening... this session just all felt HEAVIER (when it was all lighter and with less ROM on the bench).

I WILL bounce back from this! :)

Off Road
08-06-2011, 09:32 PM
I WILL bounce back from this! :)Yes, yes you will.

Kiff
08-07-2011, 08:42 AM
Chin up mate, always dip after holidays!

macdaknife
08-07-2011, 10:17 AM
Chin up mate, always dip after holidays!

will do, cheers Kiff

J L S
08-09-2011, 09:50 AM
its always hard coming back from holiday! remember build yourself back upto again, maybe some sets of 5 or 3's for a few weeks with 75-90% of your 1rm with the deads!

as for grip, get soem chalk if you can! and stick with the form changes, it will take time

and finally.. hope those riots arent affecting you buddy, its terrible what these people are doing, i am lucklily out of the firing line for now... they are getting closer though! why destroy your own town/city? mindless idiots

macdaknife
08-09-2011, 01:03 PM
its always hard coming back from holiday! remember build yourself back upto again, maybe some sets of 5 or 3's for a few weeks with 75-90% of your 1rm with the deads!

as for grip, get soem chalk if you can! and stick with the form changes, it will take time

and finally.. hope those riots arent affecting you buddy, its terrible what these people are doing, i am lucklily out of the firing line for now... they are getting closer though! why destroy your own town/city? mindless idiots

I'm definately sticking with the form change Jay, it felt good (despite the fact that the weight wasn't happening). I'm gonna keep working at it till I get it right!

Not bothered by the trouble in London but it was spreading and Peckham is pretty close to me in Vauxhall! We heard police sirens ALL last night! Got on a train this morning to visit family in Scotland for a few Days (planned for months... not scared or anything ;) )

I was having dinner with my wife and daughters last night in Liecester Square when I got a txt off a mate who's an armed response copper telling me to go home. Another London police officer mate is in the riot squad and he advised getting out of London. These idiots need a good kicking! (The ciminals that is... not the police officers!)

So has the bother in The Midlands not got anywhere near you?

J.C.
08-09-2011, 02:57 PM
I've seen different explanations for it but I reckon momentum is one of the most important factors in weightlifting success. You can call it deloading, or put it down to increased recovery, or 'peaking' or whatever, but sometimes just putting the weight down a bit and then building up your confidence over a few easy sessions means the difference between grinding failure for session after session or smashing through old sticking points.

So maybe if you reduce weights just a wee bit you might find it easy again. At least you've got a squat rack though now!

macdaknife
08-09-2011, 03:23 PM
I've seen different explanations for it but I reckon momentum is one of the most important factors in weightlifting success. You can call it deloading, or put it down to increased recovery, or 'peaking' or whatever, but sometimes just putting the weight down a bit and then building up your confidence over a few easy sessions means the difference between grinding failure for session after session or smashing through old sticking points.

So maybe if you reduce weights just a wee bit you might find it easy again. At least you've got a squat rack though now!

Yeah you could be right mate but that's enough to make me not want to go on holiday again :( (unless the hotel's got a good gym!)

I'm working next week so no rack then but will have one the following week when I'm back on leave. Is there a rack in the Uni gym?

Have you been affected by the trouble in London buddy?

J.C.
08-10-2011, 07:20 AM
Not too much trouble in my immediate area but I'm quite close to Hackney so I've been hearing constant sirens and helicopters the last few nights.

Yeah we've got a squat rack. 3 of them actually. I'd suggest you come over this way except they don't do temp passes - I know people who've tried. I also tend to train pretty late.

Did you say you work in Vauxhall? There must be some good gyms in the area? I actually work in Pimlico at the moment so if you do find a good gym let me know and I might pop over the river for a session some time.

macdaknife
08-10-2011, 09:02 AM
Not too much trouble in my immediate area but I'm quite close to Hackney so I've been hearing constant sirens and helicopters the last few nights.

Yeah we've got a squat rack. 3 of them actually. I'd suggest you come over this way except they don't do temp passes - I know people who've tried. I also tend to train pretty late.

Did you say you work in Vauxhall? There must be some good gyms in the area? I actually work in Pimlico at the moment so if you do find a good gym let me know and I might pop over the river for a session some time.

I live in Vauxhall when I'm in London (work in Whitehall) but there are a couple of decent gyms nearby... I just haven't used them as I tend to work late(ish) SO the free gym in the basement of the MOD is the easiest option. I'll investigate to see if either of them allow pay-as-you-go users and get back to you buddy.

macdaknife
08-15-2011, 12:49 PM
Monday 15th August

Cross Trainer (warm up):
Tabata – 8 cycles – HARD!

Bench Squats (used Smith Machine in work gym (no rack here) onto 16” bench):
5 x 5 @ 100kg

NOTE: fire alarm went off as I was finishing my 3rd set so took 30 secs between the sets to get the squats done quickly before vacating the gym; I was blowing but the shorter time between sets wasn’t a problem… I’ve obviously been taking too long at 60 secs between sets before!

RDLs:
3 x 10 @ 100kg
10 @ 110kg

NOTE: need to concentrate on the pause at the bottom or do proper SLDLs.

Standing Calf Raises (V-Squat Machine):
3 x 15 @ 120kg

NOTE: checked my training log for a year ago (before I broke my foot) and I did 5 sets of these at 180kg (20+15+12+12+10) but my ankle is slowly improving and my left calf is almost back to it’s previous size (if not strength).

EFS of Hips, Quads, Hams – 1 min each
EFS of Calves – 1 min (120kg)

Lying L-Flyes:
5 x 12 @ 3kg (left side only)

Bench Press:
5 x 5 @ 75kg

NOTE: needed a close spot with these (but didn’t actually need assistance), however was better than last time when I didn’t manage 5 x 5 at this weight in a rack.

EFS (Flye) – 30 secs (15kg DBs)

BB Rows (slow and holding at top for 1 sec):
5 x 5 @ 55kg

NOTE: felt like I could’ve gone heavier here but after my dip on coming back from holiday and feeling ill the last week I wasn’t going to push anything today… slow and steady.

EFS (Upper Back) – 60 secs (80kg Cable Row)

J.C.
08-15-2011, 02:53 PM
Nice work. How do you find the weighted stretching?

Off Road
08-15-2011, 11:05 PM
Maybe the rest periods weren't too long, but the weight wasn't heavy enough - lol
Nice session with lots of work Mac.

Kiff
08-16-2011, 03:37 AM
Nice fire alarm story! Sounds like your getting back to your best!

macdaknife
08-16-2011, 07:05 AM
Nice work. How do you find the weighted stretching?

PAINFULL! most of them I can hold for 60 secs but NOT the Flye... 30 secs is agony! don't know if it's actually working but I'll stick at it and keep doing them for a while yet.


Maybe the rest periods weren't too long, but the weight wasn't heavy enough - lol
Nice session with lots of work Mac.

you're right there OR! but I'm trying to work back to a decent weight and keep the form... the weight will drop again when I move jobs and stop using the Smith Machine (but hopefully not for too long!) ;)


Nice fire alarm story! Sounds like your getting back to your best!
it's gonna be a while yet Kiff before I'm back to squatting what I was before my break but I guess I need to push the intensity more. :evillaugh:

Off Road
08-17-2011, 07:29 AM
I'm still cracking up at the thought of you beating the fire alarm..."The building is going to crash on top of me, I better get my squats in first." Awesome!

macdaknife
08-17-2011, 12:01 PM
I'm still cracking up at the thought of you beating the fire alarm..."The building is going to crash on top of me, I better get my squats in first." Awesome!

haha! the guys in the gym were like "let's go!" and I was like "in a minute!"
I'm a submariner and I'm trained to fight a fire when I see one... not run away from it!

macdaknife
08-17-2011, 12:02 PM
WEDNESDAY 17th AUGUST

Cross Trainer (warmup):
Tabata – full 8 cycles

NOTE: this had me blowing out of my arse from the 3rd cycle today!


Squats:
5 x 5 @ 60kg

NOTE: push pressed the bar onto my shoulder and squatted as low as I could on these. Hams were tight from RDLs the other day but loosened up nicely after a couple of sets.


Bench Press:
1 x 5 @ 75kg
1 x 5 @ 77.5kg
1 x 4 @ 77.5kg
1 x 5 @ 75kg (assist on last rep)
1 x 5 @ 75kg (assist on last 2 reps)

NOTE: need to do a LOT less warmup sets of these in future!


EFS (Flye) – 30 secs (15kg DBs)

Deadlift:
1 @ 140kg (grip failed here... used Power Grabs from here on)
5 x 1 @ 170kg

NOTE: 4th rep @ 170kg wasn’t the best but I was getting tired by then (impromptu drinking session last night!). Took a couple of minutes extra rest and the 5th set was better. Form felt very good for the 1st 3 reps.

Off Road
08-17-2011, 12:42 PM
I'm a submariner and I'm trained to fight a fire when I see one... not run away from it!That's awesome!
Nice workout by the way. I bet you can't wait to use a decent squat rack.

macdaknife
08-18-2011, 04:22 AM
That's awesome!
Nice workout by the way. I bet you can't wait to use a decent squat rack.

thanks OR and yes, definately looking forward to regular use of a squat rack :)

macdaknife
08-20-2011, 01:06 AM
No workout yesterday as I felt like crap... again! I thought it had gone and I probably went back into the gym too soon... deadlifts on Wednesday no doubt knocked me for 6!

Off Road
08-20-2011, 07:57 AM
Rest up and eat Mac. The iron will wait for you to get better. Going back too soon just makes things worse.

J L S
08-23-2011, 05:08 PM
good to talk to you tonight buddy, get some rest

macdaknife
08-24-2011, 03:52 AM
Rest up and eat Mac. The iron will wait for you to get better. Going back too soon just makes things worse.

thanks OR, that's exactly what I've been doing and I'm starting to feel better... just need to reign myself in until I'm 100% again!


good to talk to you tonight buddy, get some rest

thanks Jay, it was good to chat... thanks for the advice buddy.

Off Road
08-24-2011, 06:53 AM
Glad to hear you're getting better.

J.C.
08-24-2011, 07:32 AM
Rest up. Hope you feel 100% soon.

macdaknife
08-27-2011, 06:29 AM
Friday 26th August

Bench
1 x 5 @ 65kg
1 x 5 @ 72kg
1 x 3 @ 72kg
2 x 5 @ 65kg

Note: this was supposed to be a fairly easy confidence builder but I always find the weight heavier using my basic garage setup at home with sand-filled vinyl plates rather than a properly balanced olympic bar.


Skullcrushers SS with CGBP
5 x 5 @ 35kg

Note: it wasn't a lot but feeling the Tris today!

Off Road
08-27-2011, 07:03 AM
So, how you feeling? Better I hope?

macdaknife
08-27-2011, 01:52 PM
Yeah, a million times better, thanks OR... though playing football (soccer) with the kids at a friend's bbq this afternoon nearly wiped me out (and had me coughing again!)!

Off Road
08-27-2011, 04:35 PM
Glad to hear it's getting a lot better.

slug
08-27-2011, 07:32 PM
Nice stuff mac! As requested; squat form video link. (http://train.elitefts.com/exercise-index/so-you-think-you-can-squat-parts-1-5/)

J L S
08-28-2011, 10:33 AM
nice benching steve

macdaknife
08-29-2011, 03:32 AM
Nice stuff mac! As requested; squat form video link. (http://train.elitefts.com/exercise-index/so-you-think-you-can-squat-parts-1-5/)
Thanks Slug

nice benching steve
Thanks Jay... it needs a LOT of work!

macdaknife
08-31-2011, 10:24 AM
WEDNESDAY 31ST AUGUST

Cross Trainer (warmup):
Tabata – full 8 cycles

NOTE: not as hard as last time but blowing for a lot longer afterwards!


Squats:
5 x 5 @ 70kg

NOTE: no squat rack here to kept the weight down (as planned for deadlift day) and clean & pressed the bar onto my shoulder and squatted right down on these.


Bench Press:
5 x 5 @ 75kg

NOTE: stalled a bit with the weight on these as I was ill for the last couple of weeks… not concerned.


EFS (Flye) – 30 secs (15kg DBs)

Deadlift:
1 @ 140kg (grip failed here with double overhand grip)
2 x 1 @ 140kg (with alternating grip)
2 x 1 @ 170kg (with alternating grip) grip PB
4 x 1 @ 170kg (with Power Grabs)

EDIT: 20 @ 100kg (how did I forget these... they were emotional today!)

NOTE: need to focus on keeping head up and chest out to stop rounding upper back… will drop weight next time to focus on technique.
have always used double overhand grip previously but will use alternating grip from now on.

Off Road
08-31-2011, 12:38 PM
Nice deadlifting. Pretty cool that you are tracking your grip PRs. I'd never really though of doing that but it's a good idea.

J.C.
08-31-2011, 04:02 PM
Deadlift:
1 @ 140kg (grip failed here with double overhand grip)
2 x 1 @ 140kg (with alternating grip)
2 x 1 @ 170kg (with alternating grip) grip PB
4 x 1 @ 170kg (with Power Grabs)

NOTE: need to focus on keeping head up and chest out to stop rounding upper back… will drop weight next time to focus on technique.
have always used double overhand grip previously but will use alternating grip from now on.

Great deadlifting there. Good effort mate. I really need to catch up!

J L S
08-31-2011, 04:23 PM
good to see you feeling better and weening yourself off those power grabs steve, it will pay off in the end... trust me!

macdaknife
09-02-2011, 01:00 PM
sorry I didn't answer these messages earlier guys but I was having problems with the "Reply With Quote" button at work.


Nice deadlifting. Pretty cool that you are tracking your grip PRs. I'd never really though of doing that but it's a good idea.

thanks OR the deadlift is starting to feel better with the technique tweak... hopefully it'll start to improve soon! I was only so aware of my grip after I managed 3 singles at 160kg on my last trip then always seemed to fail earlier each time after that... it was annoying me! :(


Great deadlifting there. Good effort mate. I really need to catch up!

cheers JC... looks like you are catching up though buddy!


good to see you feeling better and weening yourself off those power grabs steve, it will pay off in the end... trust me!

I've always resorted to the Power Grabs (or wraps before that) only when my grip had already failed. that's the first time I've ever tried deadlifting without using a double overhand grip and I don't know why I didn't try it ages ago! hopefully, like you said, I'll start to see grip improvements now.

macdaknife
09-02-2011, 01:36 PM
Friday 2nd September

Cross Trainer (warm up):
gave this a miss today as I had a fatboy's full English breakfast about 2 hours before... I don't normally have a cooked breakfast and it was just sitting there!

Front Squats:
5 x 5 @ 60kg

NOTE: first time doing these and, as there is no squat rack in the gym at work, I found it awkward get the bar into a comfortable position after lifting it off the floor.
squatted right down low and they felt good but I want to take the bar from a raised position in a rack and see what I can do.

SLDLs SS with Standing Calf Raises (V-Squat Machine):
3 x 10 @ 100kg and 3 x 15 @ 120kg

NOTE: went back to proper SLDLs today instead of RDLs and supersetted it to cut down on time... phew, I was blowing!

SLDLs:
1 x 10 @ 120kg (FINISHER!)

NOTE: first time doing 120kg on these for a while and it was intense! also, did all of the SLDLs without wrist wraps or Power Grabs for the first time so very happy with that! :)

EFS of Hips, Quads, Hams – 1 min each
EFS of Calves – 1 min (120kg)

Bench Press SS with BB Rows (slow and holding at top for 1 sec):
5 x 5 @ 75kg and 5 x 5 @ 60kg

NOTE: supersetted as I was running short of time.

got a spot on the last set of bench but didn’t actually need assistance. I do have a sticky point right above my chest (for about 3") that I need to work through before I will be overly comfortable with a heavier weight.

felt like I could’ve gone heavier on the rows but felt a twinge in the front of my my left delt (didn't feel it on the bench). forgot the Lying L-Flyes today as I was rushing which probably didn't help but the only thing I've done different was the front squats so will have to watch that.

grip was going on the 3rd set of rows (was down to fingertips on last rep) so used Power Grabs for last 2 sets.

EFS (Flye) – 30 secs (15kg DBs)
EFS (Upper Back) – 60 secs (80kg Cable Row)

J L S
09-03-2011, 05:20 PM
nice job mac, lot lot of work in one session!

macdaknife
09-05-2011, 10:59 AM
nice job mac, lot lot of work in one session!

Thanks Jay... I certainly felt it yesterday! :)

Off Road
09-06-2011, 07:12 AM
Nice session Mac. I like those SLDLs, it was a lot of good work.

macdaknife
09-06-2011, 02:56 PM
Thanks OR... it is a GREAT exercise! :)

J.C.
09-07-2011, 03:25 PM
I completely agree with the SLDLs. They're my favourite assistance exercise. Your hamstrings must have been sore the days after all that!

macdaknife
09-08-2011, 09:29 AM
yeah JC, about 36 hours after the session the hams were starting to tighten up a bit... but it only lasted about a day.

macdaknife
09-08-2011, 09:45 AM
WEDNESDAY 7th SEPTEMBER

Cross Trainer (warm up):
gave this a miss (AGAIN) today... this is starting to become a habit!

Front Squats:
5 x 5 @ 70kg
1 x 1 @ 100kg

NOTE: new job and new gym so got to use a decent (very decent) rack. :)
I failed after the single rep at 100kg but now I know where I'm at.

Bench Press:
5 x 5 @ 75kg

NOTE: felt ok... I'll do 1 more session at this weight before moving back up to 77.5kg.

Clean & Jerk:
1 x 5 @ 60kg
1 x 1 @ 70kg

NOTE: did this as a warmup for DLs. failed on the 2nd rep at 70kg (got it to eye level).

DLs:
3 x 1 @ 160kg (with alternating grip) (forgot to take shoes off for first 2 reps)
3 x 1 @ 160kg (with Power Grabs)

NOTE: grip going at top of 3rd DL @ 160kg.

found the DLs HEAVY this evening. starting a new job/long day at work/very late workout probably all played a part... maybe the single Front Squat @ 100kg and the Clean & Jerks weren't the best idea before deadlifting. I'll keep pulling till I get there (then I'll probably pull some more!).

J.C.
09-09-2011, 01:41 PM
Nice front squats. I'm going to start working them into my routine too. Do you find they feel very different in the core? They really seem to highlight my weak abs.

macdaknife
09-09-2011, 01:55 PM
Nice front squats. I'm going to start working them into my routine too. Do you find they feel very different in the core? They really seem to highlight my weak abs.

it's only the 2nd time I've ever done them (and the 1st time in a rack) so I'm not really sure. I thought I might've managed more than 100kg and I haven't really been doing much to focus on my abs recently, so maybe... I'll have a think about it next time I try them and let you know.

if anyone else has any thoughts on the subject I'll happily welcome the advice.

J L S
09-10-2011, 03:28 PM
nice work mac, hope the job is working out well for you! at least you got a good rack now :evillaugh:

front squats are generally limited by upper back strength! stick with the sets of 5 and 3's!

macdaknife
09-13-2011, 12:31 PM
nice work mac, hope the job is working out well for you! at least you got a good rack now :evillaugh:

front squats are generally limited by upper back strength! stick with the sets of 5 and 3's!

cheers Jay. the rack is very smart, but the new job is keeping me very busy so haven't managed to get back in there since last Wednesday! :(

macdaknife
09-13-2011, 12:38 PM
Monday 12th September

too busy to get into the gym at the moment (hopefully that'll improve next week) so just had a very quick session in my cabin:

Wide Grip Pullups (X130 tempo)
5 x 4 - BW only

Pushups (X051 tempo) superset with Chins (X150 tempo)
5 x 10 & 5 - BW only

NOTE: 1st time doing Pullups/Chins since the Backside of Arms routine a few months ago and I FELT them! used to really enjoy these so will start doing them regularly again!

J.C.
09-14-2011, 01:53 PM
Good work doing what you can. 10 sets of pull-ups/chins is quite impressive.

macdaknife
09-15-2011, 07:07 AM
thanks JC. 10 sets was HARD! (and I REALLY felt it in my abs the next day so I guess that goes back to what I was saying the other day about not doing any isolating ab stuff recently!)

J L S
09-15-2011, 02:04 PM
dont threat! just get what you can done! the break may even be good for your deadlift!

macdaknife
09-16-2011, 01:54 AM
THURSDAY 15th SEPTEMBER

Cross Trainer (warm up):
TABATA

NOTE: 1st time doing this for a couple of weeks and it was HARD!

Front Squats:
5 x 5 @ 80kg

NOTE: longer than normal rests between sets to begin with... was still blowing from the TABATA! got better by the 4th set.

DON'T inhale on the negative part of Front Squat... it made me feel like I had wind and I ended up leaning forward; take a breath at the top!

SLDLs SS with Calf Raises (leg press machine):
3 x 10 @ 100kg & 3 x 15 @ 125kg

SLDLs (FINISHER):
1 x 10 @ 130kg # new PB! :)

NOTE: F**K ME!
used power grabs as grip was going.

Lying L-Flyes (left shoulder only):
3 x 15 @ 2.5kg

Bench Press SS with Bent Over Rows (holding row 1 sec at top and slow down):
5 x 5 @ 75kg & 5 x 5 @ 70kg

NOTE: will do 1 more session at this weight before moving back up to 77.5kg on the bench.

J.C.
09-16-2011, 11:16 AM
Great SLDL! Very strong hamstrings and glutes. Your squat is going to fly up once you dedicate some time to it.

macdaknife
09-16-2011, 12:37 PM
Great SLDL! Very strong hamstrings and glutes. Your squat is going to fly up once you dedicate some time to it.

thanks JC. I hope the squat is going to come back quick ;)

macdaknife
09-20-2011, 04:37 AM
MONDAY 19th SEPTEMBER

Cross Trainer (warm up):
TABATA

Front Squats:
5 x 5 @ 85kg

NOTE: shape going slightly on last 2 reps of last set.

SLDLs SS with Calf Raises (leg press machine):
1 x 10 @ 100kg & 1 x 15 @ 135kg
2 x 10 @ 105kg & 2 x 15 @ 135kg

SLDLs (FINISHER):
1 x 10 @ 135kg # new PB! :)

NOTE: S**T… that was HARD! Really had to fight to lockout the last 3 reps so working at my current limit for these. Still, I’m very happy with the 5kg PB (especially after the 10kg PB last week). :)

Used power grabs on last set as grip was going (and still had to adjust grip after reps 6, 8 & 9).

strength finally starting to come back in my calves! :)

Lying L-Flyes (left shoulder only):
3 x 15 @ 2.5kg

Bench Press SS with Bent Over Rows:
5 x 5 @ 75kg & 5 x 5 @ 75kg

NOTE: bench felt smooth throughout (including through the previously sticky point) except on the very last rep… time to move up in weight.

Row was a bit of a struggle (needed Power Grabs to help me keep my back down whilst holding for 1 second at the top and slow back down on the negative)… will stick at this weight for a bit.

J L S
09-20-2011, 03:21 PM
nice work mac, keep the good work coming! results will follow!

J.C.
09-20-2011, 04:36 PM
Nice work again. Are you doing the SLDLs with a double over-hand grip?

macdaknife
09-21-2011, 06:43 AM
thanks Jay, and I hoping they will!

macdaknife
09-21-2011, 06:45 AM
thanks JC. I use alternate grip as long as I can (usually 5 reps 1 way then swap) then, when my grip is shot, I put the Power Grabs on and use double overhand grip (it's just easier to lock the Power Grabs in that way).

macdaknife
09-22-2011, 02:01 AM
WEDNESDAY 21st SEPTEMBER

Cross Trainer (warm up):
TABATA


Front Squats:
5 x 5 @ 87.5kg (192.5lbs)

NOTE: 1st time doing these at this weight (found it hard) and 1st time with shoes off… was concentrating on keeping ‘tight’ (thanks Jay) so didn’t really notice a difference but will persevere.

REALLY had to focus on keeping tight on 4th and 5th sets when I was getting tired; left knee was moving on last rep of 4th set and back was dropping forward on very last rep.


Bench Press:
5 x 5 @ 77.5kg

NOTE: little bit sticky at the end of the 3rd and 4th sets. Didn’t manage to fully lockout the very last rep (but did manage to get it back on the pins myself!).


DLs:
1 x 1 @ 170kg (with alternating grip) * Grip PB :)
1 x 1 @ 170kg (with Power Grabs and double overhand grip)
1 x 1 @ 180kg (with Power Grabs and double overhand grip)
Fail x 2 @ 190kg (with Power Grabs and double overhand grip (tried 2nd time with belt))
3 x 1 @ 170kg (with Power Grabs and double overhand grip)

NOTE: was going to do 5 @ 170kg but technique felt there so pushed a little bit harder… 190kg was just too much though (probably as I was still feeling the SLDLs from Monday!).

J L S
09-24-2011, 08:42 AM
deadlifting last could have also had an effect!

J.C.
09-24-2011, 10:27 AM
Front squats are rising steadily. Thanks for the message btw, I'm doing more beltless lifting at the moment and I'm finding a few core stability issues with the front squats that aren't apparent with back squats.

macdaknife
09-24-2011, 11:01 AM
deadlifting last could have also had an effect!

yeah, I was tired by the end of the squats as it was late. I think I'll have a dedicated deadlift day in future if I want to push it.

macdaknife
09-24-2011, 11:03 AM
Front squats are rising steadily. Thanks for the message btw, I'm doing more beltless lifting at the moment and I'm finding a few core stability issues with the front squats that aren't apparent with back squats.

I think the rise in weight on the front squats will slow down dramatically as I'm now getting near my current limit.
no probs... the front squat is definately a different beast!

macdaknife
10-03-2011, 04:12 AM
Monday 26th September

SLDL:
2 x 10 @ 60kg
2 x 10 @ 100kg

DL:
1 x 5 @ 140kg
1 x 3 @ 160kg
1 x 1 @ 170kg
F @ 170kg (grip)
1 x 2 @ 160kg (grip gone)

DB Lateral Raises:
3 x 21 @ 6kg (7 straight, 7 pronated, 7 supinated)

DB Front Raises / DB Press / DB Prone Flye:
1 x 10 @ 10kg / 1 x 10 @ 10kg / 1 x 10 @ 6kg
1 x 10 @ 10kg / 1 x 10 @ 12.5kg / 1 x 10 @ 6kg
1 x 10 @ 10kg / 1 x 10 @ 18kg / 1 x 10 @ 6kg

EZ Bar Overhead Tricep Press superset with EZ Bar Curl:
1 x 30 @ 20kg & 1 x 30 @ 20kg
3 x 10 @ 30kg & 3 x 10 @ 30kg

Rope Pushdowns superset with DB Concentration Curls:
1 x 10 @ ? & 1 x 10 @ 10kg
2 x 10 @ ? & 2 x 10 @ 8kg

macdaknife
10-03-2011, 04:22 AM
Really busy at work and only managed 1 workout last week... must try harder!

J.C.
10-03-2011, 05:59 AM
It happens. Just don't make a habit of it! Interesting shoulder workout there. I find my shoulders are one body part where high volume actually works quite well.

macdaknife
10-03-2011, 12:37 PM
It happens. Just don't make a habit of it! Interesting shoulder workout there. I find my shoulders are one body part where high volume actually works quite well.

I haven't done any isolating shoulder or arm stuff for ages so I was definitely pumped after that! Know what you mean though, that's the same shoulder workout I have always enjoyed... a GVT on the shoulders is good too.

macdaknife
10-04-2011, 04:19 AM
MONDAY 3rd OCTOBER

Run (warm up):
15-20 minutes (wasn’t timing it)

NOTE: whilst recovering from a broken foot I’ve only managed to jog (lightly) 4 times in the last 5 months. Before that I was trying to put weight on so this is actually the 1st time in 16 months that I have actually ran… happy! :)

Front Squats:
5 x 5 @ 90kg (198lbs) * PB! :)

NOTE: left knee moving slightly on very last rep.

SLDLs SS with Calf Raises (leg press machine):
1 x 10 @ 100kg & 1 x 15 @ 135kg
2 x 10 @ 110kg & 2 x 15 @ 135kg

SLDLs (FINISHER):
1 x 10 @ 135kg

NOTE: S**T… that was STILL hard! Really had to fight to lockout the last 2 reps… so an improvement on last time! :)

Used power grabs on last set as grip was going (but didn’t have to adjust grip mid-set this time :) ).

Lying L-Flyes (left shoulder only):
3 x 15 @ 2.5kg

Bench Press SS with Bent Over Rows:
5 x 5 @ 80kg * PB! :) & 5 x 5 @ 75kg

NOTE: bench felt smooth throughout except on the very last rep.

need to concentrate on bringing the shoulder blades together on the Rows!

macdaknife
10-04-2011, 04:27 AM
1st workout for a week and it was very late in the evening (finished around midnight) so I was tired... but it turned out to be a good session that I was very happy with. :)

bodyweight is 191lbs at the moment... need to keep off the booze and work on the gut a bit! :(

J.C.
10-04-2011, 10:26 AM
Great session, you're moving into some good numbers now Mac. Solid PRs mate. If you're doing front squats then keep up with the SLDLs. I knew a guy once who plateaued on his back squat, switched to front squats and sldls for a bit and then smashed through his old numbers just by breaking it down into quad and ham movements.


bodyweight is 191lbs at the moment... need to keep off the booze and work on the gut a bit! :(

I know the feeling... fortunately I can count on being young to keep me trim for now. It will catch up with me though, I know it. :)

J L S
10-04-2011, 11:53 AM
getting better!

macdaknife
10-04-2011, 03:11 PM
Great session, you're moving into some good numbers now Mac. Solid PRs mate. If you're doing front squats then keep up with the SLDLs. I knew a guy once who plateaued on his back squat, switched to front squats and sldls for a bit and then smashed through his old numbers just by breaking it down into quad and ham movements.

Cheers JC




I know the feeling... fortunately I can count on being young to keep me trim for now. It will catch up with me though, I know it. :)

Thanks for pointing out that I'm old! ;)

macdaknife
10-04-2011, 03:13 PM
getting better!

Cheers Jay

macdaknife
10-06-2011, 01:59 AM
WEDNESDAY 5th OCTOBER

Run (warm up):
12 minutes

NOTE: same run as Monday evening (timed it this time).

Front Squats:
5 x 5 @ 92.5kg (203.5lbs) *PB! :)

NOTE: back was dropping forward on last 3 reps of last set.


Bench Press:
5 x 5 @ 82.5kg * PB! :)

NOTE: last set was a bit of a fight… but I managed it!


DLs:
5 x 1 @ 170kg (with alternating grip) * PB! (Grip) :)

NOTE: forgot gloves and Power Grabs this evening and no chalk in this gym… didn’t quite manage to lockout 3rd rep as the weight was slipping through my sweaty grip! Wrapped some tissue paper around the bar for the 4th and 5th reps.

Best I’ve managed without wraps/Power Grabs :)

macdaknife
10-06-2011, 02:00 AM
managed 2 runs and 5 PBs in the last 3 days... HAPPY! :clap:

J.C.
10-06-2011, 06:59 AM
That's great. You're on a roll at the moment!

macdaknife
10-07-2011, 02:53 PM
That's great. You're on a roll at the moment!

Thanks JC, it does seem that way. Hopefully it'll continue for a while longer!

macdaknife
10-11-2011, 10:22 AM
TUESDAY 11th OCTOBER

Run (warm up):
Annual fitness test (2.4km (1.5mile) run) – 11 minutes 16 seconds – PASS :)

NOTE: after not running for 16 months I managed 2 runs of about this distance last week (maybe slightly more) and went for the test today… it was over 3 minutes slower than my best ever time but I passed it with nearly a minute and a half to spare, lapping 4 people who were much younger than me in the process (1 of them twice!). :)

Front Squats:
5 x 5 @ 97.5kg (214.5lbs) * PB! :)

NOTE: ok, this was a PB but it was a real struggle; my back was dropping on the 1st rep though I managed to focus on keeping tight to finish the set. I put my belt on for the last 2 sets but didn’t feel that I was quite getting to parallel on the last 3 sets.

Do I persevere (and hopefully improve) with this weight or drop down a bit in weight to keep the technique more strict? Any advice gratefully received.

RDLs SS with Calf Raises (leg press machine):
1 x 10 @ 100kg & 1 x 15 @ 145kg
2 x 10 @ 120kg & 2 x 15 @ 145kg

NOTE: was going to go for a finishing set of 140kg for a new PB but my lower back was screaming NO, so I didn’t.

Calves are feeling better all the time! :) Hopefully I’ll soon be back to where I was a year ago.

Bench Press:
2 x 5 @ 87.5kg
1 x 4 @ 87.5kg
1 x 5 @ @ 85kg
1 x 4 @ @ 85kg

NOTE: went for another PB but it was too much! Will work at this.

Dorian Yates Rows:
5 x 5 @ 80kg

NOTE: read a thread about Rows the other day and there was a link to these so I thought I’d try something different.

J L S
10-11-2011, 11:51 AM
nice work with these front squats! consistency is key! depends how bad the form was or how much it was breaking down!

id say stick with it one more session and if the next one is a ball buster and feels horrible drop it down and re work back up!

J.C.
10-11-2011, 05:12 PM
Great work on the fitness test! Good to know you've got that in the bank.



Front Squats:
5 x 5 @ 97.5kg (214.5lbs) * PB! :)

NOTE: ok, this was a PB but it was a real struggle; my back was dropping on the 1st rep though I managed to focus on keeping tight to finish the set. I put my belt on for the last 2 sets but didn’t feel that I was quite getting to parallel on the last 3 sets.

Do I persevere (and hopefully improve) with this weight or drop down a bit in weight to keep the technique more strict? Any advice gratefully received.


Nah, push it on up mate! You're so close to 100kg. I'd say go for it, even if you don't manage all the reps. Then maybe keep it there for a few sessions. That's my downfall, to always push things, but you're so close to such a good milestone. I'd try and get 3 decent sets, and then if you only get 2-3 reps on the final sets, then that's fine. The systemic stress of 3 hard sets is probably better than 5 easy sets anyway.

macdaknife
10-12-2011, 03:01 PM
Great work on the fitness test! Good to know you've got that in the bank.

Cheers JC, and yes, it is mate!


Nah, push it on up mate! You're so close to 100kg. I'd say go for it, even if you don't manage all the reps. Then maybe keep it there for a few sessions. That's my downfall, to always push things, but you're so close to such a good milestone. I'd try and get 3 decent sets, and then if you only get 2-3 reps on the final sets, then that's fine. The systemic stress of 3 hard sets is probably better than 5 easy sets anyway.

Yeah, never thought of it like that... thanks JC.


nice work with these front squats! consistency is key! depends how bad the form was or how much it was breaking down!

id say stick with it one more session and if the next one is a ball buster and feels horrible drop it down and re work back up!

Cheers Jay. I'll give it another go at that weight tomorrow and see how I go... my legs were tired yesterday after the run but it wasn't massively breaking down, it was just not all there! But I'm stubborn so I'll get there,

macdaknife
10-13-2011, 08:12 AM
just realised why I really struggled with the attempt for a Bench PB on Tuesday... I did it from memory, missed 85kg out completely and jumped straight to 87.5kg!

macdaknife
10-14-2011, 04:21 AM
THURSDAY 13th OCTOBER

Run (warm up):
18 minutes

NOTE: should have been the same run as I did on Monday and Wednesday of last week but after a mile I found that the caisson (the entrance to a tidal basin) had been removed for access (ie. There was a water gap where there’d been a bridge about an hour before!) so I ended up doubling back on myself… managed it though!

Front Squats:
5 x 5 @ 97.5kg (214.5lbs)

NOTE: I put my belt on from set 2. Still didn’t feel that I was quite getting to parallel but it was better than Tuesday.
Never worn a belt for squatting before this week… any thoughts?

Bench Press:
5 x 5 @ 85kg

NOTE: 1st set was all over the place until I realised that I had a 25kg plate instead of 20kg on the right side; 5kg heavier than planned and unbalanced… just like me!
ROM not as good as I would like; need to work at this weight for a bit!

DLs:
3 x 1 @ 170kg (with alternating grip)
2 x 1 @ 180kg (with Power Grabs)

NOTE: grip went as soon as I started pulling the 4th time at 170kg so put Power Grabs on and added 10kg to finish.

J.C.
10-14-2011, 12:27 PM
Loving those pulls mate.

The belt is a contentious issue. I really like mine, but I've recently weaned myself off using it so much. So my volume day (5x5) I do without and my intensity day (1/2/3rm) I use it.

If you've never used one before then once you get used to it you should be able to add quite a bit to your lifts and that is obviously a good thing. If you ever have any kind of back issue, then it also gives you that mental boost to lift heavy weight when you don't feel 100%. I really like having that security on heavy days.

I do believe there is a place for beltless lifting but in my experience the people who hate belts are the ones who have never used them and don't really know what they're talking about. For them it's an emotional issue not a physiological one.

The best articles I've read on belts are on 70sbig so I'd advise checking them out and having a think:
http://www.70sbig.com/blog/2009/12/belt-me-up-scotty/
http://www.70sbig.com/blog/2009/12/pr-friday-3/
http://www.70sbig.com/blog/2010/04/more-reasons-for-wearing-a-belt/

macdaknife
10-14-2011, 12:56 PM
Cheers JC, I'll look at those articles after I get the kids to bed.

I used a belt when I started deadlifting but I forgot it one day and found that I was better without it. Before I broke my foot I had 180kg on my back for squats (couldn't get down to parallel but was working closer to it each week)... I put the belt on because it just felt DIFFERENT (obviously) getting pulled forward on a front squat.

macdaknife
10-14-2011, 03:55 PM
The best articles I've read on belts are on 70sbig so I'd advise checking them out and having a think:
http://www.70sbig.com/blog/2009/12/belt-me-up-scotty/
http://www.70sbig.com/blog/2009/12/pr-friday-3/
http://www.70sbig.com/blog/2010/04/more-reasons-for-wearing-a-belt/

ok, just finished reading them... I think I'll start wearing my belt! thanks again JC!

J L S
10-16-2011, 06:40 AM
nice work on the front squats, if they felt better its progress! belts are good!

macdaknife
10-17-2011, 01:26 PM
nice work on the front squats, if they felt better its progress! belts are good!

Cheers Jay, hopefully it'll keep getting better... and thanks for the advice earlier, it did make a difference!

macdaknife
10-17-2011, 01:26 PM
nice work on the front squats, if they felt better its progress! belts are good!

Cheers Jay, hopefully it'll keep getting better... and thanks for the advice earlier, it did make a difference!

macdaknife
10-19-2011, 08:35 AM
TUESDAY 18th OCTOBER

Run (warm up):
5 minute jog to the gym

Front Squats:
5 x 5 @ 97.5kg (214.5lbs)

NOTE: I wore my belt throughout for this session (including warm up sets) and this weight felt better today… was actually getting down to parallel for a lot of the time (but not all). I will continue with this weight for at least 2 more sessions before I consider attempting another increase.

SLDLs:
1 x 10 @ 100kg
1 x 10 @ 120kg

NOTE: I kept my belt on for these for the 1st time ever and I was BLOWING so didn’t do anymore after the 2nd set.
Leg press was out of action so no calf raises today.

Bench Press:
3 x 5 @ 85kg
1 x 4 @ 85kg
1 x 3 @ 85kg

NOTE: I know this looks like a step back from last week but I was concentrating on ROM as I wasn’t happy last time… it’s still not as good as I’d like but it’s getting better and I’ll keep working at it.

Dorian Yates Rows:
1 x 5 @ 85kg
4 x 5 @ 82.5kg

NOTE: felt tired by the time I got to these so dropped the weight a bit after the 1st set and concentrated more on pausing at the top.

macdaknife
10-21-2011, 02:10 AM
THURSDAY 20th OCTOBER

Run (warm up):
5 minute jog to the gym

Front Squats:
5 x 5 @ 97.5kg (214.5lbs)

NOTE: I wore my belt throughout and this was much better today... getting there! One more session at this weight then move on. :)

Bench Press:
5 x 5 @ 85kg

NOTE: focusing on ROM again… getting there with these too! :)

DLs:
1 x 1 @ 170kg
1 x 1 @ 180kg *Grip PB :)
4 x 1 @ 180kg (with Power Grabs)

NOTE: I wore my belt throughout and form feels better… felt like I could’ve pushed it and maybe gone for a 1RM but I stuck with the plan. Happy with grip (though it was going at the end of that single rep at 180kg)… getting there! :)

J.C.
10-21-2011, 09:21 AM
Nice work. Sometimes it's good to spend a couple of weeks getting happy with form and speed before pushing on. That 100kg front squat is going to feel so good when you get it!

macdaknife
10-22-2011, 06:51 AM
Nice work. Sometimes it's good to spend a couple of weeks getting happy with form and speed before pushing on. That 100kg front squat is going to feel so good when you get it!

Yup... it'll be a great feeling to be sure! Thanks JC.

macdaknife
10-23-2011, 04:40 PM
Sunday 23rd October

DB Lat Raises:
3 x 21 @ 7.5kg (7 straight / 7 pronated / 7 supinated)

DB Front Raises SS with DB Press:
1 x 10 @ 10kg & 1 x 10 @ 10kg
1 x 10 @ 10kg & 1 x 10 @ 15kg
1 x 10 @ 15kg & 1 x 10 @ 20kg

EZ Bar Overhead Tricep Extension SS with EZ Bar Curl:
1 x 30 @ 20kg & 1 x 30 @ 20kg

EZ Bar Overhead Tricep Extension SS with BB Perfect Curl:
1 x 10 @ 35kg & 1 x 6 @ 30kg *
1 x 10 @ 35kg & 1 x 10 @ 27.5kg *
1 x 10 @ 35kg & 1 x 10 @ 25kg

DB Tricep Kickbacks SS with EZ Bar Body Drag Curl:
1 x 10 @ 15kg & 1 x 10 @ 35kg
1 x 10 @ 15kg & 1 x 10 @ 35kg
1 x 10 @ 15kg & 1 x 10 @ 35kg

NOTE:
Haven't done much isolating arm stuff since I started SL5x5 (1 workout I think) and, as my skinny arms have always been my problem, I thought I'd try something a bit different today!

Anyone got any thoughts on the Body Drag Curls or the 'Gironda' Perfect Curls? Do they work?
* I found the Perfect Curls particularly hard to get on with!

This was the 1st time I've managed to get 3 workouts in 1 week since I started my new job (6 weeks ago) so that's a positive! :)

J.C.
10-24-2011, 01:05 PM
I don't see any problem doing some arm work with SL, in fact I'm starting to think it's a good idea. As you know, I did a 5x5/3x5 program over the summer and while I made great gains, it was mostly on my legs and trunk. I still have skinny arms.

Maybe you should do it at the end of a full-body session though instead of a whole separate day?

Kiff
10-24-2011, 02:16 PM
Arm work? That sub work must be going to your brain.?/

Nah im kiddin' nice work dude, will be back in here now, keep at it.

gotta meet for a workout soon mate.

macdaknife
10-25-2011, 01:17 PM
I don't see any problem doing some arm work with SL, in fact I'm starting to think it's a good idea. As you know, I did a 5x5/3x5 program over the summer and while I made great gains, it was mostly on my legs and trunk. I still have skinny arms.

Maybe you should do it at the end of a full-body session though instead of a whole separate day?

Ha, yeah me too... the gains I've made have all been back and legs up until recently when I started to notice an improvement in my chest.
I did it separately partly because I was at home but mainly because the SL keeps me in the gym for long enough as it is... I read somewhere that an arm workout should never last more than 45 minutes... what do you think?

macdaknife
10-25-2011, 01:19 PM
Arm work? That sub work must be going to your brain.?/

Nah im kiddin' nice work dude, will be back in here now, keep at it.

gotta meet for a workout soon mate.

Not sure if it's the sub or just age mate ;)
Welcome back anyway and defo for the session bro.

macdaknife
10-26-2011, 03:17 AM
TUESDAY 25th OCTOBER

Run (warm up):
5 minute jog to the gym

Front Squats:
5 x 5 @ 97.5kg (214.5lbs)

NOTE: finally... 5 good sets @ 97.5kg! the first 2 sets were all below parallel, some of the 3rd set and even some of the last set were below parallel... all the rest were to parallel. next stop 100kg! :)

SLDLs:
1 x 10 @ 70kg
1 x 5 @ 120kg
1 x 5 @ 130kg

NOTE: I kept my belt on for these again today and it definately feels harder. I don't think it's the weight... I just can't breathe! I normally do sets of 10 with these but I think I'll try another session next week with the belt on, keep the sets down to 5 reps and try pushing the weight more... the best I've ever done on these (without a belt) is 1 set of 10 @ 135kg.
Leg press still out of action so no calf raises again. :(

Bench Press:
5 x 5 @ 85kg

NOTE: ROM was good throughout! maybe 1 more session at this weight then move on.

Dorian Yates Rows:
1 x 5 @ 85kg
4 x 5 @ 82.5kg

NOTE: same as last week.

J.C.
10-27-2011, 08:15 AM
Good work. Let's see 100kg fall!

macdaknife
10-28-2011, 03:39 AM
THURSDAY 27th OCTOBER

Run (warm up):
5 minute jog to the gym

Front Squats:
5 x 5 @ 100kg (220lbs) * PB! :)

NOTE: GET IN! took me a bit of time getting there but I did it! I was getting pulled forward on the last couple of reps but my legs were fine.

I'm not sure I currently have the arm/shoulder strength to hold the weight up (and stop me from getting pulled forward) in order to go much higher with these so I may return to back squats to push on (after another session or 2 of these at this weight).

Bench Press:
5 x 5 @ 85kg

NOTE: ROM felt good!

DLs:
F x 3 @ 170kg

NOTE: did 5 reps @ 180kg last week and was aiming for 5 @ 185kg in this session but couldn't pull 170kg more than an inch off the deck... tried again with the same result and I thought my belt may have been too tight so loosened it a notch and tried again... never even budged it this time so called it a night there!

maybe the Front Squats took more out of me than I realised... I guess I should follow my own advice and go light on the squats when I want to push the DLs.

knees felt a bit swollen as I was (very) gently jogging back to my cabin for a shower.

J.C.
10-28-2011, 09:56 AM
Top work mate!

How are your wrists holding up? I'm cautiously upping my front squat and anything above 85 starts hurting the wrists, even if I try my best to stay upright.

macdaknife
10-28-2011, 01:39 PM
Top work mate!

How are your wrists holding up? I'm cautiously upping my front squat and anything above 85 starts hurting the wrists, even if I try my best to stay upright.

Cheers JC.

Yeah, definitely felt it in my wrists last night! And my shoulders!
I'll keep trying for another couple of sessions to see if it improves at all.

macdaknife
11-01-2011, 05:54 PM
TUESDAY 1st NOVEMBER

Run (warm up):
5 minute jog to the gym

Front Squats:
5 x 5 @ 100kg (220lbs)

NOTE: tried crossed arms on 1st set to allieviate strain on my wrists but it just hurt my (left) elbow! still getting dragged forward at the end! :(

Bench Press:
3 x 5 @ 85kg
2 x 5 @ 80kg

NOTE: had a training partner today to spot so got rid of the bars in the rack... that gave me an extra 2-3 inches to actually touch my chest with the bar and that made a BIG difference! ROM was better but still need to work at this weight!

Dorian Yates Rows:
5 x 5 @ 80kg

NOTE: concentrating on form.

EDIT: wrote this last night from my phone which was playing up... I think that I've sorted all the typos now!

J.C.
11-01-2011, 05:59 PM
Nice. I love workouts where you only do 2-3 exercises.

I did some searching to try and help improve my rack position for front squats because my wrists were killing me. Try doing this before you squat:
http://www.mobilitywod.com/2011/10/episode-331365-compare-sides-and-make-sure-you-see-the-change.html

I was actually shocked how much more rom I got after I'd done one side. Really grind the triceps into the bar. It makes so much difference.