OlePapaBobby's Brand New Rag Mag

[The_Chicken_Daddy]

I was refering to the binge day i had two weeks ago.

I think the tuna may indeed be paying off.

Oh, and i have no idea who puccini is. The version i have is by Pavarotti.

[Tryska]

puccini is the guy who wrote madame butterfly (i think nessum dorma is from that?).

[The_Chicken_Daddy]

No idea, all i know is that it was the theme for World cup Italia '90 [damn west germany. We should have won the cup that year.]


Good leg session, but i really dislike training that early in the day and on only one meal.

Squats: 115k - 6 [7th rep was poo]
I'm coming up to my best ever squat weight [125k.] I'd prolly be there or past it now if i hadn;t kept my squat weight the same for so long for the cardio.
Leg press: 245k - 11
hacks: 45k - 10 I am only one of two people i have ever seen actually going past parallel on this machine.
extentions: 80k - 8
leg curls: 42.5k - 8 on both legs put the weight down on this as planned.
seated calf: 70k - 9
st. calf: 125k - 13

i reduced volume on calves for this week to see how that affects me.

No nothing tomorrow as i am going out for a meal and a booze with my buds cause it's a couple of their birthdays. It will be my last cheat until i finish dieting at christmas. Chest training should be as usual on tuesday.

I was quite tired earlier, but some coffe and some at the drive-in choons have perked me up nicely.

rah rah rah...

[YatesNightBlade]

Good Squating for a tall guy ... hope your arse was to the floor.

[The_Chicken_Daddy]

i go as far down as physically possible - which is not past parallel - hence, why i do hacks.

i actually reckon that my deep hacks are helping my squat progression nicely.

[The_Chicken_Daddy]

since i'm going out tonight i figured instead of having a cheat day as such i'd make it a higher carb day, so today i've also ate whole grains and cereals. this is for the complex carbs but also to get rid of a few cravings. It's amazing the kind of cravings you get ~~~> bread of all things...

[The_Chicken_Daddy]

I am rather drunk.

that is all.

[The_Chicken_Daddy]

Indeed you were.

this morning and throughout the day i've had the feeling of 'why do i waste my time lifting and eating this way when i never seem to be getting the results i want.'

That was until i checked myself in the mirror after a rather sexy workout.

There's 4.5 weeks left till christmas and that is all the incentive i need to make these next 4.5 weeks count.

Todays session was brought to you in association with A.C.E Ltd(TM)

Bench: 95k - failed on 3rd
80k - failed on 9 dropped weight for the second set and tried a faster rep approach.

decline machine press: 220k - 6 + 1
200k - 9 again, dropped weight for second set and used faster rep tempo

DB flyes: 32kx2 - failed on 4th these felt like 50k

weighted dips: bw + 25k - failed on 6 well, i'm no Belial, but this is the best weight i've ever shifted on these.

Uprights: 50k - failed on 5
45k - 6

cybex delt press: 100k - fail on 3rd
60k - 10 and again, a faster tempo with lower weight.

cable side lats: 15k - L - 8, R - 8

V bar press: 90k - 10
95k - failed on 6th.

I came home early from uni today with the intentions of getting an hours nap to make up for last nights rattamahatta but i watched Shrek instead. Ace film. If i had stayed at uni i wouldnt have paid attention anyway.

I have cardio and a sunbed tomorrow.

[Tryska]

rattamahatta?


and yes...you were quite drunk last night.

[The_Chicken_Daddy]

Did you make it?

[Tryska]

talk to the boss.

[The_Chicken_Daddy]

I think i talk to myself enough as it is Wina.

[Tryska]

*lmao*

i didn't mean you silly...

[Marcel]

Chicken Daddy - I've had that feeling before too but once I hit the gym and get a pump it's all gravy. Wouldn't it be sick if once you got a pump you stayed like that all the time!?!?! I mean full and vascular and shiat! Anyways good job on your training and diet. Keep it up. Oh wait how old are you? I'm 18 and I thought your around my age right?

[The_Chicken_Daddy]

Yes Marcel, I am indeed 18 and have been since only July. Thanks for the compliments man.


Ok, diet has been spot on today. I've been quite tired all day despite going to bed last night earlier than ever and getting more sleep than i have the past few weeks. Ironic that...

I still managed to fire up for some hardcore cardio though: 10 minutes on the bike followed by 10 minute sprinting intervals on the tready. I also mustered up a quick ab training session that lasted the best part of Ooooooo...thirty seconds.

I also had a sunbed too. Rather hot it was - i switched the body cooler off to do a bit O' sweating, just for the hell of it. I think it made me more hardcore for the cardio.

I shall go shopping tonight for this weeks grub and all shall be well.

I have a full day at uni tomorrow but i'll still try and squeeze out some cardio on the night time providing i have time and the energy to walk to the gym haha...

Umm....

[Paul Stagg]

Turning off the cooler is definately more hardcore.

Hardcore tanning to go with the hardcore cardio.

[Tryska]

hey he burned his willy tanning once. if that ain't hardcore, i don't know what is....

[The_Chicken_Daddy]

Exactly.

anyway, this is just a flying input. I've had a full day at uni today and i wanna watch some stuff on tv later, so i have been doing some work for school, getting it out of the way. This meant i didn;t have time to go to the gym to do cardio so i did it at home on my mam's crappy stationary bike. I wasn't planning on doing any running today anyway because my back is still sore from sunday's squats. It needs it's rest.

Anyway, i only did 10 minutes cause the bike isn't at the right setting and hurts my legs [not the good pain.]

Anyway, i feel more awake and alert today than i have done in a long time. There's nothing quite like drugs

i have back and bicheps tomorrow. I shall update then.

Au revoir.

[The_Chicken_Daddy]

ok, decent session.

close reverse grip Pulldowns: 125k - 8
130k - 5
T bars: 62.5k - 6 These aren;t sticking anymore it would seem, or at least i hope!
45k - 10 [faster rep tempo]
One arm row machine: 42.5k: L - failed on 5, R - failed on 6
Cable row: 70k - 8 <~~~~back was fooked by then
BB shrugs: 110k - 12
130k - failed on 4th

BB curl: 45k - 8 <~~ slight assistance on last rep.
50k: failed on 2nd. Not quite ready for this weight yet.
Incline DB curls: 18kx2 - 5
seated DB curls: 14kx2 - 10 each arm with a fast rep tempo.

that's it. Diet has been spot on. I have cardio tomorrow morning where i shall try the 30/30 HIIT sprinting for about 15-20 minutes in total.

I also weigh-in tomorrow so we'll see how much the meal on monday has affected me.

[SamB]

why do you do 3 different bicep exercises?

[The_Chicken_Daddy]

Good question.

I usually barely do any direct bicep work. Usually 2 sets at the most, but i've been experimenting a bit lately. BB curls are a fixed staple in my routine. The rest i improvise.

I tried incline curls for fun basically, and the seated db curls was because i am currently experimenting with a faster rep tempo and i wouldn't feel comfortable doing fast curls on an incline so i moved to plain ole' seated.

[SamB]

cool

[The_Chicken_Daddy]

yep.


Righty, i did my morning cardio today, and here's a brief explanation of how i do it: [thanks to matt powerman for this btw]

i'll refer to a 'block' as 3-4 minutes of 30/30 intervals followed by 3 minutes cool-down, or rest [still moving though]. So this block can either be 6 or 7 minutes long. Also, when i sprint, i fookin' sprint! The only poblem with this is that the tready takes time to get up and down in speed so in reality i'm only sprinting for about 20 seconds and only walking for 20 seconds. The remaining 20 seconds of each minutes is pretty much me increasing or decreasing speed. Either way, it's a killer!

Ok, i warmed up on the stationary for 2 minutes to get blood into my legs and then went straight to it.

I managed 2 blocks on the tready. After only one it felt like there was a lighter being held to my heart and throat. Nice.

I then tried one block on the stationary, which although was good, was nothing compared to the sprinting. I see good potential in this HIIT, especially as far as morning cardio goes. All in all the session lasted just under 20 minutes, which made me happy cause i was hungry.

I weighed in this morning 1lb heavier. This could be due to the meal on monday night, but i also reckon i've put some muscle on this week, so i'm not too concerned.

That's 20 weeks done folks, and only 4 more to go! I can not wait.

[The_Chicken_Daddy]

full day of rest today, which i shall enjoy...well, at least i would if i didn't have all this crappy work to do for uni.

today has been ace for diet, but i've had a bad stomach for a lot of the day. Not sure where that's coming from.

I'm gonna try and make tomorrow's diet ace too by going home between lessons twice tomorrow. Usually i'd only do it once but i can't be arsed to make an oatmeal bar right now. Tomorrow is also a low carb day so if i used an mrp i'd be hungry as shiat. Tuesday's full day at uni also means i'll be hungry then so i don't want to make it 2 days on the trott.

I have leg day tomorrow which i am well looking forward to. Hopefully my squat ressurgence will continue, i'll get about 6-8 with 115k and i can throw 120k onto the bar to see how it feels. it's getting exciting now. My legs are starting to look ace too. I would like to be squatting 125k again before i take my week and a half off in 4-5 weeks over christmas. With any luck i may be squatting 130k in that time, but that is a 15k increase which is a lot when we're talking about these figures. It's 33lbs. That's a 286lb squat too. That'd be nice.

I'll update this again tomorrow after training.

[The_Chicken_Daddy]

God-awful session today. I just wasn't with it. My warm ups were tiring me for fucks sake.

squats: 115k [253lbs] - 6
press: 245k [539lbs] - 7 i had no energy for these and had to give up half way through.
hacks: 45k [99lbs] - 11 ss Extensions: 60k - 8
curls: 42.5k - R - 7, L - 7
seated calf: 70k - 7
standing calf: 125k - 12
seated calf: 30k - 20
standing calf: 55k - 18

i was glad to be out of the gym. I've been on the move all day and it really has taken it's toll. I need to get more sleep tonight so chest doesn't suffer the same fate.

Solution: i need more drugs.

that's all.