I've noticed more aches and pains the past few years haha. I splintered the Cartilage in my Knee a few years back so I have problems sometimes when I train Legs.
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Front Squats!
Another exercise I haven't done for years!
I just don't seem to have the flexibility of having the bar resting on my shoulders as I squat.
Me too mate! You can grind your triceps into a bar (be warned... it fucking hurts! :( ) and that will let you get your elbows up higher (I'm on my phone right now, not a computer, so searching for stuff isn't the easiest, but there are videos online). I gave it a go as per the video I watched a couple of years ago (1 arm at a time) and the difference was considerable!
One Arm Dumbell Snatch
10kg x 1
15kg x 1
20kg x 1
26kg x 1
30kg x 1
Push Press
40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x fail
90kg x 1...just, left elbow dropped halfway through the rep so had to really grind it out. Was all kinds of sloppy!
Unilateral Seated DB Shoulder Press
15kg x 5 per arm
26kg x 5 per arm
26kg x 5 per arm
Military Press
60kg x 8
40kg x 12
Ez-Bar Curls
5kg x 8
20kg x 4
26kg x 8
26kg x 8
Hammer Strength Machine Preacher Curl
2.5kg x 12
2.5kg x 12...focused on the contraction. Crazy pump!
Neck Extension
2.5kg x 12
8.5kg x 12
8.5kg x 10
8.5kg x 9
Laying Neck Flexion
2.5kg x 12
5kg x 12
5kg x 12
5kg x 10
Good session. Thought I'd have managed more on the Push Presses though. Guess the DB Snatches took it out of me first.
Strong pressing again Jamie. I need to have a go at those single arm snatches... they're in a finisher workout I read recently.
5411 Calories
292g Protein
494g Carbs (200g Sugar)
243g Fat
43g Fibre
Calorie intake was on track till I got stuck into a massive bag of Doritos and a Dip Selection! Belly's gonna get ya!?!
Lovely pressing. Congrats on that 90kg!
What you weighing in at now Kong?
4417 Calories
229g Protein
433g Carbs (113g Sugar)
188g Fat
37g Fibre
Got a letter telling me I've been accepted to start a Fitness Instructor level 2 Course at my local College on the 27'th of January. Can't wait to finally be busy doing something! Sick of being sat round waiting to find out what's happening with my Heart.
On that note I've finally got my ECG tomorrow, find out how the tickers doing and what treatment they plan to do next.
Good news about the course mate. How'd you get on with the ECG?
Deadlift
60kg x 5
80kg x 3
100kg x 1
120kg x 8
120kg x 8
Rack Pull (from below knees)
127.5kg x 6
127.5kg x 6
Chest Supported BB Row
50kg x 5
60kg x 3
70kg x 7
70kg x 6
70kg x 6
Machine Assisted Pullups
Bodyweight minus 50kg x 8
Bodyweight minus 50kg x 8
Bodyweight minus 50kg x 8
Bodyweight minus 50kg x 7
Face Pull
5kg x 12
10kg x 12
10kg x 12
10kg x 12
BB Shrugs
20kg x 12
35kg x 12
35kg x 12
35kg x 12
Seated Leg Curls
22.5kg x 12
22.5kg x 12
22.5kg x 12
Good session. Shame about the lack off progression on the BB Rows and Pullups. If they dont get stronger next week I'll switch them to an alternative.
Explosive Bench (Pause on chest)
20kg x 10
40kg x 5
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
Pause Bench (1 inch off chest)
76kg x 5
76kg x 5
Explosive Military Press
20kg x 2
30kg x 2
48.5kg x 2
48.5kg x 2
48.5kg x 2
48.5kg x 2
48.5kg x 2
48.5kg x 2
Close Grip BB Bench (Thumb on smooth)
61kg x 8
61kg x 8
Rope Pushdowns
12.5kg x 12
12.5kg x 12
12.5kg x 10
Seated Front to Side DB Raises (1 rep each way counts as 1 rep)
2.5kg x 12
2.5kg x 12
2.5kg x 12
Good session, speed works fun!
Realised when I got home that I'd forgotten to do Incline Flyes...sure I'll get over it.
Been getting some stabbing pains in my left Knee today, think I'm going to book in to see the Doctor.
4705 Calories
225g Protein
464g Carbs (155g Sugar)
212g Fat
40g Fibre
BB Squats
60kg x 5
80kg x 3
90kg x 1
106kg x 2
106kg x 2
106kg x 2
106kg x 2
106kg x 2
ATF Front Squats
20kg x 3
30kg x 3
40kg x 3
50kg x 3
50kg x 3
Farmers Walk
96kg x 30 seconds (40 metres with 3 turns)
96kg x 30 seconds (30 metres with 3 turns)
96kg x 30 seconds (40 metres with 3 turns)
Flew with these, was almost running. Still find the turns awkward but much better than last time.
Leg Raises
Flat x 8
10 Degree Incline x 8
10 Degree Incline x 8
10 Degree Incline x 5
Wood Choppers
5kg x 12 per side
10kg x 12 per side
10kg x 12 per side
10kg x 12 per side
Unilateral Leg Extensions
7.5kg x 10 per leg
7.5kg x 10 per leg
7.5kg x 10 per leg
Been out for the previous 2 nights in a row and diets been off due to the fact so thought I was gonna suck today. Turns out I flew through it, was drained by the end though!
4876 Cals
205g Protein
429g Carbs (168g Sugar)
254g Fat
48g Fibre
The high fat intake was due to some Butter with Sea Salt on Crackers that my housemates Mum got us. It was disgracefully nice!
Been asked to do a Strongman contest at my Gym in the Summer. I'll be the only first timer there and I also think the only natural competitor.
Military Press
20kg x 5
30kg x 3
40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
85kg x 1
No chance of me getting 100kg before New Year. Been going out on weekends a lot recently as my mates have been off work coming up to Christmas and it hasn't done me any favours. Also thinking that pressing heavy every every week wasn't the sensible option in trying to achieve my goal!
Seated Rack Press (Pins set at eye level)
60kg x 3
80kg x 3
80kg x 4
Seated Unilateral DB Press
20kg x 5 per side
30kg x 3 per side...had a pain in my right Delt and Wrist doing this.
Ez-Bar Curls
15kg x 8
20kg x 4
27kg x 8
27kg x 8
Hammer Strength Machine Preacher Curls
5kg x 12
5kg x 12
Hammer Strength Iso Calf Press
40kg x 8
90kg x 8
90kg x 8
Seated Calf Raise
30kg x 12
30kg x 12
Neck Extension (with Head Harness)
2.5kg x 12
7.5kg x 12
7.5kg x 12
7.5kg x 12
Thanks guys, too many calories have come from alcohol over the festive season haha. Back in the Gym tomorrow to get things back on track. New Years Eve is my last night out in a long time as I have College coming up soon and the nights out cant be helping my Heart get any better!