Saturday 20 February 2010 - Chest & Legs

Chest

Incline DB Press

22 x 8, 32 x 6, 40 x 4, 46 x 7, 46 x 6, 46 x 6, 34 x 9, 34 x 7

Flat Flyes

24 x 8, 30 x 8, 30 x 6

Ischemtic Iso Press - Weight Per Side

50 x 4, 70 x 10, 70 x 5

Legs

Leg Press

150 x 10, 200 x 10, 250 x 4, 300 x 8

Leg Extension

75 x 15, 75 x 15, 75 x 15

Leg Curls

80 x 12, 80 x 11, 80 x 8

Cardio: Bike

Comment

Good increases on most exercises - right shoulder still hurting - such is life.

Trained at 1pm after eating a hot cross bun at 8am - no problem!

I also saw this minx as I left. Unfortunately, I didn't get a good shot, but she was wearing fishnets, boots and really looked dirty!

Sunday 21 February 2010 - Back & Arms

Back

Pullup machine

15kg x 7, 15kg x 5 (Same reps as last week but reduced weight)

Iso Rows

80 x 10, 140 x 10, 140 x 10, 140 x 9 drop set 80 x 12

Hammerstrength Pulldown

120 x 8, 140 x 3/2/2 drop set to 120 x 8

Reverse Grip Hammerstrength Pulldowns

110 x 12, 110 x 10 drop set 80 x 10

Arms - Superset

A1 - DB Preacher Curls 18 x 10, 18 x 10, 18 x 10
A2 - EZ Curls 27.5 x 10, 27.5 x 10, 27.5 x 10
A3 - Triceps Rope Pulldown 25 x 12, 25 x 12, 25 x 11
A4 - Triceps Overhead rope cable extensions 32.5x 10, 32.5 x 10, 32.5 x 7

Comment

Back was very strong today, so pleased with that. My arms just pumped up to stupid levels, which made the supersets very difficult

Tuesday 23rd February - Conditioning Session

Movements

A1 - Flat Bench Press (Rest 30): 12x60kg, 12x60kg, 12x60kg, 12x60kg, 12x60kg
A2 - Isolever Shoulder Press (Rest 30): 12x50kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
A3 - Isolever Lat Pull Down (Rest 30): 12x50kg, 12x50kg, 12x50kg, 12x50kg, 12x50kg
A4 - DB Concentration Curl (Rest 0): 12x10kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg
A5 - DB Tricep Extension (Rest 30): 12x10kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg, 12x14kg

Comments

Trained with Alex and around his injury as I'm babysitting as Mrs M out on Wednesday. We had fun and we've done some vids!

Thursday 25 February 2010 - Shoulders & Biceps

Ischemtic Iso Shoulder Press - weight per side

25 x 10, 45 x 8, 60 x 10, 60 x 5 drop set 45 x 5

DB Lat Raises

14 x 8, 14 x 10, 14 x10

Alternate Biceps Curls

14 x 10, 20 x 10, 24 x 6

Comment

Not bad considering the hour!

Saturday 27 February 2010 - Chest & Legs

Chest

Incline DB Press

22 x 8, 32 x 6, 40 x 4, 48 x 6, 50 x 4, 40 x 8, 40 x 8, 50 x 8

Flat Flyes

24 x 8, 30 x 8, 30 x 8

Ischemtic Iso Press - Weight Per Side

50 x 4, 75 x 5 - stopped as shoulder felt sore

Legs

Leg Press

150 x 10, 200 x 10, 250 x 4, 300 x 5 - stopped ankle's hurting too much due to damp

Leg Extension

80 x 12, 80 x 14, 80 x 16

Leg Curls

80 x 14, 80 x 12, 80 x 10


Comment

Pleased with increased weights on chest, 48 felt easy so went to 50, slight set up problem, so only 4 reps with 50, but I know I'll be much better next week.

Ankle's poor due to damp, so leg pressing was very painful.

Great stuff. Chuffed to see yu back on the 50kg as anything less is for women, gays and c*nts that cant get it up

Rab wrote:Great stuff. Chuffed to see yu back on the 50kg as anything less is for women, gays and c*nts that cant get it up

50 is a man's weight.

I was getting looks from a couple of fit birds throughout the chest workout - I bet they went home for a rub!

simon m wrote:

Rab wrote:Great stuff. Chuffed to see yu back on the 50kg as anything less is for women, gays and c*nts that cant get it up

50 is a man's weight.

I was getting looks from a couple of fit birds throughout the chest workout - I bet they went home for a rub!

LOL u make me laugh.

Sunday 28 February 2010 - Back & Arms

Back

Pullup machine

15kg x 8, 15kg x 8 (1 more rep - I'm rubbish at these!)

Iso Rows

80 x 10, 160 x 7, 160 x 6, 160 x 4, 130 x 10 drop set 80 x 14


Reverse Grip Hammerstrength Pulldowns

110 x 12, 110 x 12, 110 x 11

Arms - Superset

A1 - DB Preacher Curls 18 x 10, 18 x 10, 18 x 12
A2 - EZ Curls 27.5 x 10, 27.5 x 10, 27.5 x 12
A3 - Triceps Rope Pulldown 27.5 x 12, 27.5 x 12, 27.5 x 14
A4 - Triceps Overhead rope cable extensions 32.5x 10, 32.5 x 10, 32.5 x 8 dropset 25 x 5

Comment

With the Iso Rows, I had meant to use 145kg's, but because I'm thick I loaded 160kgs on and it wasn't until after I noticed!

simon m wrote:
With the Iso Rows, I had meant to use 145kg's, but because I'm thick I loaded 160kgs on and it wasn't until after I noticed!

That to me shows you have been gay and lady like. if you can jump up 15k and not even notice.

What can you expect from a dale winton voice over?

Rab wrote:

simon m wrote:
With the Iso Rows, I had meant to use 145kg's, but because I'm thick I loaded 160kgs on and it wasn't until after I noticed!

That to me shows you have been gay and lady like. if you can jump up 15k and not even notice.

What can you expect from a dale winton voice over?

Any more of this dale winton stuff and I'm coming up to Jock land to guve you a supermarket sweeping!

I dont think you would do that old boy. Mabe 2 or 3 years ago but Ive already told you...your a old silverback thats had his day at the top. step aside with grace and at least keep your dignity

Rab wrote:I dont think you would do that old boy. Mabe 2 or 3 years ago but Ive already told you...your a old silverback thats had his day at the top. step aside with grace and at least keep your dignity

I could still take wee jock, nae problems, you might be strong than me, and you are younger, but I'm a nasty bitter old queen

Rab wrote:I dont think you would do that old boy. Mabe 2 or 3 years ago but Ive already told you...your a old silverback thats had his day at the top. step aside with grace and at least keep your dignity

i kept thinking of Hatton when u said that!

simon m wrote:

Rab wrote:I dont think you would do that old boy. Mabe 2 or 3 years ago but Ive already told you...your a old silverback thats had his day at the top. step aside with grace and at least keep your dignity

I could still take wee jock, nae problems, you might be strong than me, and you are younger, but I'm a nasty bitter old queen

Hmmmm. maybe you are right. i dont have that bad bit in me for fighting and you have got fitter recently so its not like i coul wear you down easily. plus you have got a wee booster recently and i aint so thats an unfair advantage there too.

mayb ill leave it

Age and treachery will always overcome youth and skill!

Will wrote:Age and treachery will always overcome youth and skill!

Skill? I have no skill, only arrogance

A joke/story with a moral on Age and Trechery overcoming youth and arrogance...


A farmer rears 25 young hens and one old cock. As the old cock could no longer handle his job efficiently, the farmer buys one young cock from the market and puts it in the pen with the old cock and the hens...

Old Cock: Welcome to the farm. We'll work together towards productivity. Young Cock: Whattya mean? As far as I know, you are old and should be retired.

Old Cock: Young boy, there are 25 hens here, can't I help you with some?

Young Cock: No! Not even one, all of them will be mine.

Old Cock: In this case, I challenge you to a competition and, if I win, you let me have one hen. If I lose you have them all.

Young Cock: Okay. What kind of competition?

Old Cock: 50-yard dash. From here to that tree. But due to my age, I hope you allow me to start off the first 10 yards. Young Cock: No problem! We race tomorrow morning.

Confidently, the following morning, the Young Cock allows the Old Cock to start off and when the Old Cock crosses the 10-yard mark, the young cock chases him with all his might. He was right behind the old cock in a matter of seconds and -- BANG! Before he can overtake the old cock, he is shot dead by the farmer, who sighs and says, "Damn. That's the fifth gay chicken I bought this week."

Tuesday 2 March 2010 - Shoulders & Biceps

Ischemtic Iso Shoulder Press - weight per side

25 x 10, 50 x 4, 65 x 5 drop set 50 x 10 drop set 25 x 12

DB Lat Raises

14 x 8, 14 x 10, 14 x 8

Alternate Biceps Curls

14 x 8, 22 x 8, 26 x 8, 28 x 5

Comment

Right shoulder felt weak during the iso press, so truncated that exercise

simon m wrote:Right shoulder felt weak during the iso press, so truncated that exercise

Good call. Still, 65kg a side is strong.

Richard wrote:

simon m wrote:Right shoulder felt weak during the iso press, so truncated that exercise

Good call. Still, 65kg a side is strong.

I think the cold and damp doesn't help and training at 6.30 am is hard on an old fella!

simon m wrote:

Richard wrote:

simon m wrote:Right shoulder felt weak during the iso press, so truncated that exercise

Good call. Still, 65kg a side is strong.

I think the cold and damp doesn't help and training at 6.30 am is hard on an old fella!

Yeah training in the garage can be pretty cold & damp. I make sure I wrap up & wear my knee sleeves etc. Its getting better now spring is coming

Wednesday 3rd February - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 10x20kg, 10x20kg, 10x20kg, 10x20kg
A2 - Flat Bench Press (Rest 30): 10x70kg, 10x70kg, 10x70kg, 10x70kg
A3 - Isolever Shoulder Press (Rest 30): 10x70kg, 10x70kg, 10x70kg, 10x70kg
A4 - Isolever Lat Pull Down (Rest 30): 10x 70kg, 10x70kg, 10x70kg, 10x70kg
A5 - Standing EZ Bar French Press (Rest 30): 10x30kg, 10x30kg, 10x30kg, 10x30kg

B1 - Double Burpee > 5 Metre Sprint & Back Pedal (Rest 60): 4, 3 (stopped, breathing crap - slight cold)

Comments

Quite tough on shoulders which are still aching from weather and yesterday, but did it nonetheless. Alex was busy losing his temper with people who didn't get out of the way - always fun to watch!

You're showing a lot more discipline than me - Id be bored with them conditioning workouts and think Fook this and load the weight !!

Glad you are back with 50kg DB's

The 49 and unders tend to be chrome numbers or pink

Gym-pig wrote:You're showing a lot more discipline than me - Id be bored with them conditioning workouts and think Fook this and load the weight !!

Glad you are back with 50kg DB's

The 49 and unders tend to be chrome numbers or pink

I'm pleased to be back on man weights as well.

The conditioning work is okay as I'm going hard and heavy on 3-4 other days of the week, so that stuff just loosens the muscles and increases (hopefully) fat burning.

Sounds good !!!

Look after that shoulder pal