Angry Pirate Training

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Re: Angry Pirate Training

Postby Rilla on Thu Mar 15, 2012 9:48 pm

Still too acidic pops, get som wheatgrass in you...
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Angry Pirate Training

Postby simon m on Sat Mar 17, 2012 1:20 pm

Saturday 17 March 2012 - Chest and arms


Incline DB Press: 32x10,42x6,50x8

Weighted Dips: BW+30x6,BW+40x4,BW+25x7,BWx12

Iso Press: 160x4,150x6,100x12

Cable Crossover: 17.5x12x2

Triceps Rope Extensions: 25x15x2

Single Arm Cable Curls to forehead: 12.5x15x3

Comment

I've lost 12kgs since being ill and still very strong. Not bad for a dead man
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Re: Angry Pirate Training

Postby simon m on Tue Mar 20, 2012 7:52 am

Off for my spitroast shortly :twisted:
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Re: Angry Pirate Training

Postby simon m on Sat Apr 07, 2012 1:44 pm

Saturday 6 April 2012 - Chest

Incline DB Press: 30x10,42x6,50x8,50x6,50x4

DIPS: BW+25x8,BW+35x6,BWx15

Iso Press: 150x6,130x5,100x8

Comment

Slowly getting back into it
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Re: Angry Pirate Training

Postby Resurrected on Sat Apr 07, 2012 1:47 pm

Good on ya fella :)
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Re: Angry Pirate Training

Postby simon m on Wed Apr 11, 2012 9:01 pm

Wednesday 11 April 2012 - Gunnzzz

SMITH Machine CGBP - Weights only: 40x10,90x3,110x3,100x6,90x6

Cable Curls to forehead: 22.5x20x3

DIPS: BW+25x8x2

DB Curls: 22.5x8x2

Hammercurls: 28x10

Triceps rope extensions: 22.5x15x3

Single Arm Cable curls: 15x12x2

Comment

Just pissing about having fun, pumping up arms...
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Re: Angry Pirate Training

Postby simon m on Wed Apr 18, 2012 1:44 pm

Tuesday 18 April 2012 - Shoudlers & Triceps

Smith Press: Weight Ex Bar: 40x12,80x6,70x8,60x9,40x11

DB Side Laterals: 14x8,16x8

Face Down Bench Rear Laterals: 22x8,28x8,32x6

Triceps Rope Pulldown: 25x12x3

Comment

Strength is down about 20%, but starting to get the hunger to train hard back, so on the road to recovery. Gonna eat loads of red meat as strangely it has no advese effect on my stomach - go figure!
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Re: Angry Pirate Training

Postby simon m on Wed Apr 18, 2012 8:04 pm

Wednesday 18 April 2012 - Back & Biceps

Iso Row: 50x15,100x8,150x6

Reverse Seat Iso Pulldowns: 90x8x3

Low Cable Rows: 60x8,70x8,80x6

Cable Curls to forehead: 22.5x15,27.5x15x2

HammerCurls: 28x8x2

Single Arm Cable Curls to forehead: 12.5x12x3

Comment

Happy to be training properly again
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Re: Angry Pirate Training

Postby GymBunny on Wed Apr 18, 2012 10:11 pm

Good! I'm glad to see you getting back into training too :)
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Re: Angry Pirate Training

Postby simon m on Sat Apr 28, 2012 1:40 pm

Saturday28 April 2012 - Bits & Bobs!

One Tuesday night I collapsed at home and was taken to A&E where I had ECG, Blood Tests and a Chest Xray. Plus an IV put in a saline etc., pump through by a doctor sort of milking the IV bag/ All rather rock n roll.

It seems that 4 1/2 days of diareah and work do not mix as I was seriously dehydrated.

So did a little chest up to 5 reps with 50kgs bell, some shoulders and arms. Nothing much but pretty good considering.
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Re: Angry Pirate Training

Postby simon m on Sun May 06, 2012 9:53 am

Trained on Saturday and today (Sunday(

Just light chest and triceps and then today Back and biceps.

Did okay really, just please to be doing anything at the moment
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Re: Angry Pirate Training

Postby cleaver on Sun May 06, 2012 12:36 pm

Jeebus simon, take care of yourself. Get yourself more alkaline!
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Re: Angry Pirate Training

Postby simon m on Tue May 08, 2012 12:30 pm

cleaver wrote:Jeebus simon, take care of yourself. Get yourself more alkaline!

Fuck you **** -= I need acid and loads of it!
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Re: Angry Pirate Training

Postby simon m on Sun Jul 29, 2012 3:53 pm

Some recent sessions:

Just a few notes from the sessions I do.

I try and train 4/5 days per week and keep sessions below 45 minutes as at 44 years old, my stamina isn't as good as It once was.

Tuesday 10 July 2012 - Shoulder & Triceps

Smith Press weights only not bar (Bar is circa 20kgs)

50kgsx8,90kgsx6,80kgsx8,70kgsx10 - I always build up to max weight fast for these presses then two drop sets to get blood in the muslce and never below 6 reps on any exercise

Face Down Rear Deltoid Dumbell Fly (weight per DB)

22kgsx8,28kgsx8,36ksx8,36kgsx7

DB Side Lat Raise: 18kgsx8x2

Triceps Rope Extension: 22.5kgsx12x3

[b]Comment[/b

Just a light triceps set to flush them after the heavy presses earlier. This took 30 minutes.
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Wednesday 11 July 2012 - Back & Biceps

Low cable rows: 50kgsx6,60x6,70x6,80x6,90x6

Iso Plate Loaded Rows: 100kgsx8,150x8,180x5

Reverse seated iso pulldowns: 100kgsx8x2

Cable curls to forehead: 20x15,25x15,30x15

DB Curls: 22x8x2

Single arm cable curls to forehead: 15x15x3

Comment

Good session, nice weights used and done in 35 mins
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Saturday 14 July 2012 - Chest

Incline DB Press: 25kgs x 12, 32.5x10, 40 x6, 52.5 x 6 x 2

Weighted Dips: 15kgs x 6, 25 x 10, 32.5 x5

[b]Comment[/b

Went boozing last night, not a good idea when you do weights the following day!
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Sunday 16 July 2012 - Arms

Single arm spider cable curls: 10kgs x 12, 12.5kgs x 10, 15kgs x 10, 17.5 x 10 x 2

Triceps Rope Pulldowns: 25kgs x 12 x 3

Superset

DB Curls 22ks x 10 x 2
Triceps pressups 12 x 2

Overhead Triceps Rope Extensions: 25kgs x 12 x 3

Single Arm Cable Curls to Forehead 12.5ks x 15, 15ks x 15, 17.5 x 15

Comment

As I trained chest yesterday, the triceps moves are all light weight as all I'm doing is flushing blood through to help with recuperation from yesterday.

The Spider cable curls are the single best biceps exercise I know, complete isolation and really focused mind/muscle connection.

In terms of volume, I'm doing a lot, but arms seem to respond better that way. However, I never go to complete failre as this would be too taxing and counter productive.
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Tuesday 17 July 2012 - shoulders and triceps

Smith Press weights only not bar (Bar is circa 20kgs)

40kgsx10,80kgsx8,70kgsx6, 60kgsx10 - slight nigle in the right shoulder, so kept the weight down - no need to injure myself.

Face Down Rear Deltoid Dumbell Fly (weight per DB)

24kgsx8,22kgsx8,38ksx6,36kgsx6 - heavier weight than last week - very hard

DB Side Lat Raise: 18kgsx8, 20kgs x 8 - heavier again

Triceps Rope Extension: 25kgsx12, 30kgsx12, 32.5x10 - weights up again

Comment

Despite a minor niggle, most weights heavier, so next week will try to underpin this weeks gains, by getting higher reps.
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Didn't training Wednesday - I have a very heavy cold and whilst I might have been able to sheift a few weights around, sometimes you just have to give your body a break and come back when you're feeling better.

I will be training on Saturday down the Club at 9am and I'll be benching the 55kgs Dumbells.
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Saturday 21 July 2012 - Chest

Incline DB Press: 25x10, 35x6, 45 x 6,55 x 6, 55x4

DIps Bodyweight 8x3

Comment

Ha d a problem with the 55kgs press as the Dumbells are rubber encase so massive and difficult to get into position, still not bad considering
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Sunday 22 July 2012 - Arms

Single arm spider cable curls: 10kgs x 12, 12.5kgs x 10, 15kgs x 10, 17.5 x 10

Triceps Rope Pulldowns: 25kgs x 15 x 3

Superset

DB Curls 22ks x 10 x 2
Triceps pressups 12 x 2

Overhead Triceps Rope Extensions: 25kgs x 12 x 3

Single Arm Cable Curls to Forehead 12.5ks x 15, 15ks x 15, 17.5 x 15

Comment

Almost the same as last week, not really trying too hard as arms are easily fatigued. Will have a play around with exercises next time out though as I need a bit more size on the gunnnzzz.

Currently 17/5" cold, looking to go to 18" cold
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Tuesday 24 July 2012 - Shoulders and Triceps

Side DB Lat Raises: 18ksx8,20kgsx8

Face down Rear Delt D Raises: 22x8,32x8,38x8x2 (Brutal)

Smith Shoulder Press Weight ex bar (bar circa 20kgs)

40x10,60x10,70x8,80x6,90x6,40x12

Triceps rope extensions 25x12x3

Comment

Changed the order of exercises and built up weight gradually on Smith Presses. Pleased with the results considering it was around 30o in the gym

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Wednesday 25 July 2012 - Back & Biceps

Iso Plate Loaded Rows: 90kgsx8,130x8,190x5 - v heavy

Reverse seated iso pulldowns: 100kgsx8, 110kgsx8

Low cable rows: 50kgsx6,80x8,90x6

Straight Arm Pulldowns: 25x12, 35x12

DB Curls: 22x8x2

Hammer Curls 26x8

Single arm cable curls to forehead: 15x12x3

Comment

About 33c in the gym - so that was effing hard tonight!

Saturday 28 July 2012 - Chest

Incline DB Press: 25x10, 35x6, 45 x 6
Flat db Press: 55 x 6 x 3

DIps Bodyweight +20kgsx8, +25kgs x 8, +30kgs x 6

Comment

I had some help from Jamie to get the 55kgs bells in place, made life easuer!
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Sunday 29 July 2012 - Arms

Single Arm DB Spider Curls: 10kgsx12, 14x10, 16x10, 20x10, 20x8

Triceps Rope Pulldowns: 25x15x3

Superset - 1

A1: EZ Curls 21's 27.5ks - 21reps x 2 sets
A2: Triceps Pressups 2 sets of 15 reps

Superset - 2

B1: Triceps Elbows Flared Cable Pushdowns: 50ks x 2 sets of 15 reps
B2: Biceps Cable Curls to forehead: 25kgs x 15 x 2

Superset - 3

C1: Single Arm Cable Curls to forehead: 15kgs x 15 x 2, 17.5kgs x 10
C2: Overhead Cable Triceps Extensions: 30kgs x 15 x 3
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Re: Angry Pirate Training

Postby Rilla on Sun Jul 29, 2012 9:37 pm

Holy fuck I sort of forgot how old you were. My god.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Angry Pirate Training

Postby simon m on Mon Jul 30, 2012 11:19 am

Rilla wrote:Holy fuck I sort of forgot how old you were. My god.



Thanks mate, nice to know I'm almost dead..... again.....

Actually, I've been off here for a while as I hardly trained due to the illness. Now I'm back, but still having problems.

Not much fun, but I'm doing what I can.

Rugby coaching is going well though.
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Re: Angry Pirate Training

Postby Alex on Tue Jul 31, 2012 4:17 pm

Good to see you back on it mate.

Rugby on a Sunday?
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Re: Angry Pirate Training

Postby simon m on Wed Aug 01, 2012 1:38 pm

@ Alex I'm training Kids on Thursday Nights and Saturnday Mornings, but Sundays from September. You'd be very welocmed to join and we have our open day on Sunday 9th September which if the weather is good would be a nice day out if you and the Family Temper fancies a trip out!
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Re: Angry Pirate Training

Postby simon m on Wed Aug 01, 2012 1:39 pm

Tuesday 31 July 2012 - Shoulder & Triceps

Smith Press weights only not bar (Bar is circa 20kgs)

40kgsx10,60kgsx8,90x4,80kgsx6,70x6

Face Down Rear Deltoid Dumbell Fly (weight per DB)

26kgsx8,32kgsx8,38ksx8,38kgsx7

DB Side Lat Raise: 18kgsx8x2

Triceps Rope Extension: 30kgsx12x3

Comment

Increasing reps and weights on most shoulder excercise. These minor increases over time lead to big gains.
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Re: Angry Pirate Training

Postby simon m on Wed Aug 01, 2012 8:04 pm

Wednesday 1 August 2012 - Upper Body

I was training a young fella so just did upper body work with him:

DB Chest Press: 30kgs x 10, 40kgs x 10, 50kgs x 10

Iso Row: 100kgs x 8, 150kgs x 8, 190kgs x 7

Iso Shoulder Press: 100kgs x 8, 120kgs x 7, 130kgs x 8

Triceps Cable Extensions: 27.5kgs x 20x2

Biceps Cable Curl to forehead: 27.5kgs x 15 x 2

Comment

Always fun to train people, so enjoyed tonight and did okay.
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Re: Angry Pirate Training

Postby simon m on Mon Aug 06, 2012 9:26 am

Sunday 5 August 2012 - Chest & Arms

Dips: BWx10, BW+ 25khs x 8, BW +30kgs x 7, BW+ 40kgs x 4, BW x12

Incline DB Flys: 25kgs x 10, 30 x 10, 34 x 7

Cable Spider Curls: 10 x 10, 12.5 x 10, 15 x 10, 17.5 x 10 x 2

Triceps Rope Pulldowns: 25 x 10, 30 x 12, 32.5 x 12

Superset 1:

A1: DB Curls: 22kgs x 8 x 2
A2: Triceps Pressuops: 12 x 2

Super Set 2

B1: Overhead Triceps Extension: 30 x 12 x 3
B2: Single Arm DB Curls: 15 x 15 x 3


Comment

Didn't train on Saturday, life got in the way, so decided to do some dips and flys for chest and then arms.
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