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McVein
07-03-2006, 12:17 PM
Monday 3/07/2006

Weighed in at 69kg before workout

Benchpress 5x50kg
5x60kg
5x65kg
3x70 kg

Chest fly (10x28kg (each side)) x 3

Jumping chin up (wide grip) 10 x 3

Seated row (12x 60 kg) x 3

'Seated dumbell shoulder press 8 x 14kg ( each side )
8 x 14kg
12 x 12kg

Shrugs 15 x 18 each side
20 x 18
25 x 18

seated souble bi dumbell curl 10 x 14 kg (each side)
10 x 14 kg
15x 12kg

Ab work : 8 kg medicine ball situps, legs and back off floor, balancing on ass.....partner throws ball down to me, place ball to my left , to my right, behind my head into the floor, and throw it back up to him, next time i do left right left right...4 times....then 6.....all the way up to 14......for 3 sets....whatever the hell the tech term for that is

Rowing machine 1500 m in 6:45

Built
07-03-2006, 12:21 PM
Narrow up your grip for the jump chins - your RCs will thank you.

That ab work sounds ... unpleasant. ;)

McVein
07-03-2006, 12:23 PM
unpleasant as in....bad...or hard.......

does the wide grip not.....eh....benefefefefit ur back more?

Built
07-03-2006, 12:26 PM
Unpleasant ab work seems to be the best kind, sadly. ;)

Not sure how many reps you ended up doing - but 3 sets of 14 sounds reasonable.

"Wide grip for width" is one of those myths that refuses to die. Weirdly enough, it actually places MORE strain on the RC and LESS on the lat - exactly what you DON'T want.

The only place I have found a wide grip works for lat work is for unilateral lat work - the wide grip allows you to really crunch hard down the side, and I use this for hammer high rows and cable high rows, one arm at a time, or like I'm crawling up a wall - alternating arms.

KingWilder
07-03-2006, 12:28 PM
ugh, I think all ab work is unpleasant

nice job McV

McVein
07-03-2006, 12:32 PM
cool thanks......the abs is kindof a lot more than 14....considering it goes 2+4+6+8.....so on and so on.....its good though, works my obliques too..#


any sugestions on what i could put in that workout?
im kinda lost on the whole superset thing,,

Built
07-03-2006, 01:56 PM
What are your goals with this current setup? Bulking? Cutting? How's your diet?

McVein
07-03-2006, 02:11 PM
well, gaining i suppose.....a "slow bulk" though, i want to gain as little fat as possible, my legs are naturally muscular, and look a lot better than some in the pics section, and i hardly work them at all, atm i am working on big back chest and shoulders...

McVein
07-03-2006, 02:12 PM
diet is good btw.....good as in healthy, i dont know how good it is as far as muscle gain, but i do take in a lot of protein from meat..also a lot of fruit...

Built
07-03-2006, 04:37 PM
When someone here asks you "how's your diet", they mean www.fitday.com

;)

offhegoes03
07-03-2006, 08:23 PM
sweet job man.. the only thing about the lower body is that you should train it just as much as the upper body. Training legs helps release growth hormones that allow your whole body to grow. Squats and Deadlifts should be your new best friends. Other than that, things are looking good.

McVein
07-05-2006, 02:40 PM
Wednesday 5/7/2006

BENCHPRESS 5 x 50 kg
5 x 60 kg
4x 70 kg
5 x 60 kg

Bicep curl EZ bar 10 x 30 kg
10 x 30 kg
10 x 30 kg (close grip)

Shrugs 10 x 28 kg each side............3 sets

Lat pulldown 10 x 150 kg
12 x 150 kg
10 x 170 kg

Jumping chin ups 12, 10, 10 , 8

Chest fly 12 x 27/5 kg each side.............X3

rower 1000m in 3:06

Tricep dips 10 , 10 , 10

Seated bicep curl 10 kg x 8
14 kg x 8
12 kg x 12

seated shoulder press 10 kg x 15
14 kg x 10
12 kg x 12




weighd in at 11st exactly......will have some pics up soon

McVein
07-14-2006, 02:05 PM
got my review today in the gym, and as my football (soccer) season is coming up, i have a new programme...... i couldnt be arsed typing it....so ive scanned it.......click to enlarge it..........

http://www.photodump.com/direct/chris1989/Picture-T.jpg (http://www.photodump.com/viewer/chris1989/Picture.html)

the deadlifts are not straight leg, thats a mistake

and the handwritten one is lying tricep extension

db bench supersetted with push ups
military press supersetted with upright row
curls superset with tricep ext.


also some plyometrics, 5 sets of 5 box jumps
1 leg box jumps, 3 sets of 5 each leg
1 leg linear and medial box jump , 3 of each for each leg....6 sets

core work is 1 min front hold with swiss ball x 3
ans side hold 45 seconds x2 each side

McVein
07-15-2006, 03:26 AM
woke up thismornin aaaaching....those plyos are killers

Goodwinm
07-15-2006, 03:54 AM
170kg (374lbs) x 10 lat pulldown!? @ 70kg bodyweight. (2.4 x your BW)

yeah rite lol

If you can do that, you should enter the Weighted chinup challenge were doing over in the sports specific section.
if you can do 170kg x 10 on lat pulldowns @ 70kg you can surely do over 2 x your BW on a max weighted chin. You'd definatly be winning lol

It would be a lot more believable if it was 170lbs and not 170kg.

Not bashing u, u cud have made a general mistake. But by judging your pics in the members section, I just cannot imgaine you lat pulling 170kg for 10.
Solid work on everything else tho man! Real good strong stuff!

McVein
07-15-2006, 04:16 AM
lol.......yeah sorry, the machines in the gym are measured in lbs and all the freeweights in kgs.......gets a bit confusing.....sorry bout that

Goodwinm
07-15-2006, 04:23 AM
lol.......yeah sorry, the machines in the gym are measured in lbs and all the freeweights in kgs.......gets a bit confusing.....sorry bout that
hehe no problem man. U just had me worried there thats all ;)
cuz 170kg @ 70kg BW would be insane!.

170lbs x 10 is still impressive tho man. nice high rep stuff going on there.

McVein
07-15-2006, 04:25 AM
ill give 170kg a bash tomorrow and let you know how i get on lol

thanks man

Goodwinm
07-15-2006, 04:32 AM
ill give 170kg a bash tomorrow and let you know how i get on lol

thanks man
I'll sign your shoulder cast when u get out of hopsital then ;)

McVein
07-15-2006, 04:40 AM
noooice

McVein
07-15-2006, 02:50 PM
decided to move away from barbell bench, and use the db's ...better range of movement, and i dont really care how much i can bench .....i can rep bodyweight for 5-8....and i was happy with that


anyone any advice on whether this is a good idea?

McVein
07-17-2006, 12:46 PM
repeated new routine yesterday....got some funny looks doing box jumps......haha, shapers

Goodwinm
07-17-2006, 05:10 PM
repeated new routine yesterday....got some funny looks doing box jumps......haha, shapers
good to get some plyometrics in there man. Sweet stuf! ;)

McVein
07-23-2006, 04:11 AM
......considering i have been doing squats and deads on the same day......i have not been squatting....or dead....ing much weight, but my form has been perfect and i can still feel it in the muscles......is this better or worse than seperating them and maxing out?

Goodwinm
07-24-2006, 05:07 PM
......considering i have been doing squats and deads on the same day......i have not been squatting....or dead....ing much weight, but my form has been perfect and i can still feel it in the muscles......is this better or worse than seperating them and maxing out?
If your body is feeling good with what your doing, i say stick to it man. Maybe set maxing out once a month for both lifts. And by maxing out i mean (building up to a max).
But if all is feelign good and form is perfect then stick to it for a while man.

KingWilder
07-24-2006, 05:12 PM
As long as you're still seeing gains from week to week I wouldn't worry about it. If you seriously think it is affecting your workout then you might wanna split em up

McVein
07-25-2006, 12:39 PM
thanks bud....it gets hard on the deads as i get to the end.......because of the squats and plyo...but i see progress.....so i have to stick to it.....i was just checking if that was ok to do them bith....thanks again

McVein
07-27-2006, 04:37 PM
today, swimming,.......7 seconds frontcrawl in 25m pool....happy with that..also football training ...sprints with the viper cord...hamstrings aaaaching.....might give deads a miss in the gym tomorrow...see how it goes

Goodwinm
07-27-2006, 06:10 PM
today, swimming,.......7 seconds frontcrawl in 25m pool....happy with that..also football training ...sprints with the viper cord...hamstrings aaaaching.....might give deads a miss in the gym tomorrow...see how it goes
7 seconds. damn thats good man. i was jus lookin at the FINA official records for 50m freestyle and its 21 seconds.
Dunno if that means you woulb be able to sustain your energy and get under 21 seconds but i was jus wondering. very impressive nonetheless!

McVein
07-28-2006, 03:26 AM
is that the record???....whoah...well, unless i read the pace clock wrong.....

but i doubt i could keep it up for that long...its a full on sprint.....im wrecked after each length....anyone else here into swimming?? i just passed my swimming teachers course recently, so i can teach classes in pools now...its v good money

Goodwinm
07-28-2006, 03:34 AM
is that the record???....whoah...well, unless i read the pace clock wrong.....

but i doubt i could keep it up for that long...its a full on sprint.....im wrecked after each length....anyone else here into swimming?? i just passed my swimming teachers course recently, so i can teach classes in pools now...its v good money
yer 25m is probably piss compared to the full 50m. But who knows. U might be the fasest swimmer in the world! hehe ;)

and congrats on passing ur teachers course.

McVein
07-28-2006, 03:39 AM
might be......I AM!!!......ill retime myslef next time, maybe it was 12, ( 2 seconds after the 10 mark , as opposed to 7, 2 after the 5 )

but that sounds slow....ive always been a good swimmer, and im dissapointed i never stuck to it when i was younger...

Goodwinm
07-28-2006, 03:42 AM
might be......I AM!!!......ill retime myslef next time, maybe it was 12, ( 2 seconds after the 10 mark , as opposed to 7, 2 after the 5 )

but that sounds slow....ive always been a good swimmer, and im dissapointed i never stuck to it when i was younger...
Well dude if it is actually 7 seconds, then be sure to send me over some money because i told you ud be breaking records :p

McVein
07-28-2006, 03:46 AM
lol..you know how to cut a man down...ill retime it...but i think 12 is too slow for me......

Goodwinm
07-28-2006, 03:51 AM
lol..you know how to cut a man down...ill retime it...but i think 12 is too slow for me......
:p

KingWilder
07-28-2006, 09:26 AM
is that the record???....whoah...well, unless i read the pace clock wrong.....

but i doubt i could keep it up for that long...its a full on sprint.....im wrecked after each length....anyone else here into swimming?? i just passed my swimming teachers course recently, so i can teach classes in pools now...its v good money


I used to swim year round and I coach my country club's team in the summer...I love it and I miss swimming competetively.

7 sec. for one lap is pretty damn good. You should time yourself for a full 50m swim and see where you're at. Do you just do freestyle or have you tried some other strokes? Butterfly was my fav./best stroke...also the hardest, but def. worth doing.

McVein
07-28-2006, 10:57 AM
I used to swim year round and I coach my country club's team in the summer...I love it and I miss swimming competetively.

7 sec. for one lap is pretty damn good. You should time yourself for a full 50m swim and see where you're at. Do you just do freestyle or have you tried some other strokes? Butterfly was my fav./best stroke...also the hardest, but def. worth doing.


nah im terrible at b-fly, i dont swim at a 50m pool anymore, my gym and work only have 25ms, so the time would be a slower onem but ill have a go.... well, im good at frontcrawl...but breaststroke is my best i would say, its obviously not going to be as fast...but i can swim it fast, considering..

Goodwinm
07-28-2006, 11:38 AM
mmmm i wanna get in on the act! hehe.
Im a very fast swimmer (last time I tried) so maybe i'll do some laps when i go on holiday and see what i get.
I go on holiday tomorrow :D

KingWilder
07-28-2006, 12:55 PM
nah im terrible at b-fly, i dont swim at a 50m pool anymore, my gym and work only have 25ms, so the time would be a slower onem but ill have a go.... well, im good at frontcrawl...but breaststroke is my best i would say, its obviously not going to be as fast...but i can swim it fast, considering..

yeah man, just do two laps...we never did one back when I swam competetively, we always had to do 2

McVein
07-28-2006, 02:08 PM
you swam competitavley in a 25m pool????? :O

KingWilder
07-28-2006, 02:54 PM
uh yeah, most pools are either 25m or 25yds across unless it's a long course pool where one length is 50m

Goodwinm
07-28-2006, 02:57 PM
isnt there two type of events.
there is no 25m freestyle event (correct me if im wrong)

There is a 50m freestyle event in a 25m pool (requiring two laps to complete) and a 50m freestyle event in a 50m pool.

Im sorry you alredy knew that man I'm not tryin to be sarcastic or funny or anythin

McVein
07-28-2006, 02:57 PM
yea i know that...but for comps etc...did you knot use the 50m length???

KingWilder
07-28-2006, 04:37 PM
nope, we only used 50m "long course" in the summer
for most of the time we used 25m and had to do flip turns...that's how most organizations do it...except obviously the olympics which do 50m

Sensei
07-28-2006, 04:47 PM
I'm not trying to troll in your log, but there is absolutely NO way you did 25m in 7 seconds.
I was a high school all-american and division I swimmer, if that matters...

KingWilder
07-28-2006, 05:00 PM
maybe he meant 25 yards...even then, 7 secs is a little fast

Goodwinm
07-29-2006, 01:17 AM
I'm not trying to troll in your log, but there is absolutely NO way you did 25m in 7 seconds.
I was a high school all-american and division I swimmer, if that matters...
What was your best 50m Fresstyle Sensei?

McVein
07-29-2006, 04:13 AM
lol......you havent "trolled" my log.......well, maybe you have, i just don know what that means..anyway, goodwinm pointed that out, and i realised i must have read the paceclock wrong....but i am a good swimmer, and when i time myself again i dont expet it to be far off

McVein
07-30-2006, 01:32 PM
i was just thinking, i did 7 seconds with a diving entry......is the record w/o a dive?

KingWilder
07-30-2006, 01:47 PM
There are no records for 25m

however, the world record for 50m freestyle is 21.10
they don't show the split, but I'd imagine the swimmer went out in a 10 and came back in an 11.

http://www.fina.org/main/records/FINA%20SC%20WORLD%20RECORD.pdf

Sensei
07-30-2006, 04:49 PM
i was just thinking, i did 7 seconds with a diving entry......is the record w/o a dive?You DID NOT swim 25m in 7 seconds with a dive or without. Have someone time you - even if they start the clock as your feet leave the wall, I will be very impressed if your time is close to 12 seconds.
Freestyle was not my best stroke, but I think my best 50meter time (in a 50 meter pool) was probably a 24-high or 25-low.

McVein
07-31-2006, 01:54 PM
10 seconds 2day.....sorry girls

Goodwinm
08-05-2006, 01:11 PM
damn man if tht rele is 10 seconds then your fast!

Sensei
08-07-2006, 09:32 PM
Whatever.