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Post by dunkster on Sept 10, 2008 16:30:25 GMT
Aching like fuck today at work but it feels goooood!! It's good to be home  Gonna do some stretching and a bit of bag work tonight to loosen up and get the blood flowing ready for tomorrow. Was planning on squats tomorrow but if my traps are still as painful then as they are now then i'll be sticking to leg press til next week ;D BW 274lbs - 4lb gain, I've injested lots of protein since Monday, all solid food though which isn't the best for my stomach but my new purchase of Whey Consortium choco caramel will be here soon so I'll be packin on the musc again in no time!! |
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Post by dunkster on Sept 10, 2008 19:55:16 GMT
Wednesday
Did some core work tonight including some crunches on my sexy gym ball, some weighted side bends and twists with a pole.
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Post by dunkster on Sept 11, 2008 21:43:26 GMT
Thursday
Aching has subsided a bit but traps still sore.
Leg press
worked upto 200kg 4x5 didn't wanna push it as i'm on call all weekend and need my legs not to be aching too much for all the stiars in the flats.
Leg ext
worked upto 55x8x5
Lat pull downs
wut 110x8x3
Lat seated
70x8x2
DB Bent rows
45kgx6x4
Pinch
upto 75kg
All in all a reserved effort to ease me in rather than ache the fuck out of me. Soon it'll be full steam ahead.
Had my first post shake with the choco caramel mix and by fuck is it tasty!!!! I could eat this shit all day long mmmmm I'll have to watch it or i'll be Glen Ross junior soon ;D
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Post by Steve Gardener on Sept 12, 2008 9:57:16 GMT
Nice ain't it? I just wish we could get it stocked, as it were, for the WPC rather than just the protein/carb mix.
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Post by dunkster on Sept 13, 2008 17:11:34 GMT
Saturday event dayStarted off with some light tyre flips to get the blood pumping.
Log press rep dayWorked upto 80kg FarmersDid lots of runs starting on 70kg and working upto 90kg then back down to 70kg for figure of eights. StonesDid some 80kg lifts over the yoke and tried the 100kg a couple of times and had no probs getting it up just couldn't put it over the top just kept banging on the bar. Pretty happy with today as it is my first event day in over 2 years and I know that it'll come back quick and better than ever so watch out young uns I'm gonna be whooping your ass!!!
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Post by dunkster on Sept 15, 2008 21:44:04 GMT
Monday
Deadlift week A
60kgx6
100kgx6
140kgx5
175kgx2x8
3" block speed
110kgx4x4
110kgx8x2
Tricep pressdown
15kgx10
20kgx10
25kgx10
30kgx10
32.5kgx10
35kgx8x3
20kgx10
Tricep ext
20kgx10
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Post by dunkster on Sept 16, 2008 20:33:18 GMT
Didn't get chanve to train tonight as i was out on call doing some shitty jobs so i'll do it tomorrow instead. Starting to ache now i've stopped for the day, traps and lower back, but they feel like they're growing so it's all good BW 275.5lbs |
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Post by dunkster on Sept 16, 2008 20:35:28 GMT
Oh after just trying to stand up my hamstrings are fucked too! It's good to know you've put the effort in ;D
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Post by dunkster on Sept 17, 2008 19:28:49 GMT
Wednesday
Strict barbell curls - using Whey Power Challenge rules
27kgx8x2
37kgx6
47kgx5
52kgx2
47kgx4
47kgx4
Doing the curls to these strict rules made a big difference never tried this before but I had my bro watching me to make sure I didn't cheat at all. I think with the 13 weeks till the challenge I could get some good numbers going on these soon. I wanna try these with a ez bar as I think that I could add a bit on with that as the barbell felt awkward on the wrists and the movement.
Thick bar dumbell concentration curls
24kgx5
24kgx5
26kgx5
19kgx10
Side laterals
12.5kgx10
12.5kgx10
14kgx10
19kgx6
Bent laterals
12.5kgx10
12.5kgx10
14kgx10
19kgx6
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Post by dunkster on Sept 18, 2008 21:25:52 GMT
Thursday
Benchpress
20kgx20
60kgx8
80kgx8
100kgx4
110kgx3
120kgx1
125kgxf
110kgx1
100kgx6
Front box squat
20kgx10
60kgx6
60kgx6
80kgx6
100kgx3x5
Leg ext
75kgx12
85kgx10
145kgx6
145kgx6
100kgx10
And a few power cleans with 60kg just to loosen up and get the blood flowing round the body to warm down.
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Post by dunkster on Sept 20, 2008 13:42:37 GMT
SaturdayFuckin pissed off today!!  Got myself all fired up for events then it started. First knowing that I'd probably be a bit late as my wife was taking my daughter to a party and was gonna drop me off on the way wasn't what I wanted to hear this morning but I thought never mind I'll just step it up when I get there, but then when it came time to leave my son was nowhere to be seen with his mobile phone handily lying on the fuckin stairs and not in his pocket where God (myself) had intended it! So my wife couldn't wait any longer and went leaving me at home to wait for his arrival at just gone 1pm looking sheepish and expecting a roastin but instead i told him to fuck off and focused my frustration into my training which it seemed to have helped. Strict curl (WPC Rules)ez bar (shiny new one)22kgx10 32kgx6 42kgx5 52kgx2 53kgx1 54kgx1 55.5kgx1 57kgx1 58kgxf Well happy with this, a 5kg improvement from wednesday which I think is helped by the bar with the ease of motion helping me to focus more. Push Press30kgx10 50kgx8 70kgx5 90kgx1 110kgxf 100kgx2 105kgx1 110kgxf Super happy with this, it's cooming back quick! My anger helped alot on these. Fucked now as with the sun on the garage and the fact that the tumble drier has been running in there all fuckin moring raising the temp to well over 30degrees i'm gonna have a shake then maybe a can of beer..
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Post by Steve Gardener on Sept 20, 2008 14:40:32 GMT
In my log, just last week, I wrote that having an ass of a day meant a blinder of a session!
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Post by dunkster on Sept 22, 2008 21:22:21 GMT
Monday
Deadlift max day
60kgx6
100kgx6
140kgx3
180kgx1
200kgx1
220kgx1
This felt easy but had wierd feeling/pain in side of pecks as soon as it approached knee height all the way to top which I think came from too much caffeine based energy drinks today dehydrating me so they are gone from now on as I was hoping to lift more but this worried me a bit so didn't go any higher today.
3" block deadlift for speed
105kgx4
110kgx4x3
This has pissed me off as I left my book at home and now realise I should have been doing 115 so I'll have to up it next week.
Wide lat pull downs to chest
60kgx10
80kgx8
100kgx8
110kgx8
110kgx6
Seated pulley rows
60kgx10
80kgx8x2
DB shrugs
45kgx20
80kgx10 super setted with 45kgx18
45kgx20
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Post by dunkster on Sept 23, 2008 19:20:42 GMT
Tuesday
Felt like hammered shit today but cus I was training my bro I had a little go but was too dizzy so just did a bit for blood flow and will go better tomorrow
Tricep bar ext
22kgx30x5
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Post by Steve Gardener on Sept 23, 2008 22:09:36 GMT
Don't go caning it cos you're back, as it were. Even I'm playing it very carefully. I was dizzy doing thick pinches this morning but have trained 4 or 5 days straight with 2 of those (inc today) two times a day.
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Gonna do some stretching and a bit of bag work tonight to loosen up and get the blood flowing ready for tomorrow. Was planning on squats tomorrow but if my traps are still as painful then as they are now then i'll be sticking to leg press til next week ;D
Got myself all fired up for events then it started. First knowing that I'd probably be a bit late as my wife was taking my daughter to a party and was gonna drop me off on the way wasn't what I wanted to hear this morning but I thought never mind I'll just step it up when I get there, but then when it came time to leave my son was nowhere to be seen with his mobile phone handily lying on the fuckin stairs and not in his pocket where God (myself) had intended it! So my wife couldn't wait any longer and went leaving me at home to wait for his arrival at just gone 1pm looking sheepish and expecting a roastin but instead i told him to fuck off and focused my frustration into my training which it seemed to have helped.