The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #51
    fat submariner
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    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!
    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!
    Last edited by macdaknife; 05-18-2011 at 09:11 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #52
    Moderator Off Road's Avatar
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    Nice deadlifts Mac...way to get the PR and follow it with a 20 rep set. Awesome.
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  3. #53
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    Quote Originally Posted by Off Road View Post
    Nice deadlifts Mac...way to get the PR and follow it with a 20 rep set. Awesome.
    Cheers buddy... appreciate it!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #54
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    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 ˝ (+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 ˝ (+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!
    Last edited by macdaknife; 05-23-2011 at 12:53 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #55
    Moderator Off Road's Avatar
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    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.
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  6. #56
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    Quote Originally Posted by Off Road View Post
    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?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #57
    Moderator Off Road's Avatar
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    Quote Originally Posted by macdaknife View Post
    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.
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  8. #58
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #59
    fat submariner
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    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!).
    Last edited by macdaknife; 05-19-2011 at 01:23 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #60
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #61
    Moderator Off Road's Avatar
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    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
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  12. #62
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #63
    fat submariner
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    Quote Originally Posted by macdaknife View Post
    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...
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #64
    Moderator Off Road's Avatar
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    Looking big and fit.
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  15. #65
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Looking big and fit.
    cheers OR!

    ... exhausted for 2 days after that monster day!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #66
    fat submariner
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    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!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #67
    fat submariner
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    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).
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #68
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    Glad the shoulder is feeling better. Those L-flys always help me out if there is the slightest niggle. Good stuff Mac.
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  19. #69
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #70
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    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!
    Last edited by macdaknife; 05-26-2011 at 04:04 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #71
    Moderator Off Road's Avatar
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    Congrats on those excellent deadlifts.
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  22. #72
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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!)
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #73
    Moderator Off Road's Avatar
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    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?
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  24. #74
    fat submariner
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    Quote Originally Posted by Off Road View Post
    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?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #75
    Moderator Off Road's Avatar
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    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.
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