So Rab is wussing out is he? Typical. Probably needs to get his hair done. Stick with it if you can.

Love that decline BB, 85kg when previous PB was 60kg is awesome progress.

Re the knee, doesn't sound good so getting it checked is a very good move. Rab, ignoring the fact I just insulted your fine ass, the knee problem isn't caused by a form issue is it?

Do some light shoulder work instead of legs and then do arms as per the program DC style. Some cable side laterals, some bent over laterals maybe? heavy pressng on friday so nothing too intense!

Team 1 six pack work involves squattin, deadliftin and heavy bent over rowin. situps and crunches aint going to build nothing!

GB, yes i do have a fine ass. That said, His for is pretty good. We have been working on this as the priority. I think he had a slight niggle in it the other week and continued to train through this. Looks like its now slightly inflamed!

Im burnt out with this feckin program. made some sick gains but i might have it in me to see this week out with some more PB's. Give 2 fingers to overtraining Alex T style

GymBunny wrote:So Rab is wussing out is he? Typical. Probably needs to get his hair done. Stick with it if you can.

Love that decline BB, 85kg when previous PB was 60kg is awesome progress.

Re the knee, doesn't sound good so getting it checked is a very good move. Rab, ignoring the fact I just insulted your fine ass, the knee problem isn't caused by a form issue is it?

It was actually 75Kg GB, that was a typing error on my journal post. Still a PB though, and will get to the 85Kg soon hopefully if gains keep going the way they are. Wont disappoint

My knee is a bit more swollen at the moment, but isnt as painfull. Going to leave it over the weekend and see how i am monday morning. Missing the squats and leg punishment already.

Wedneday 23rd July 2008

DC Training - Workout 4
(Leg Extensions, RDL's, Seated Calf Raises, Ez Curls, Pushdowns)

My knee is currently in agony, so I missed all leg work tonight. Gutted, but didnt want to risk injuring myself even more. Decided to do some shoulder work with Rab, but kept it light and went for volume - got some shoulder pressing on friday night so didnt want to over do it.

Side Laterals -10Kg x 10
10Kg x 10
12.5Kg x 8
12.5kg x 8
15Kg x 8
15Kg x 8

Bent Side Laterals -10Kg x 10
10Kg x 10
12.5Kg x 10
12.5kg x 10
15Kg x 8
15Kg x 8

Shoulder DB Press -15Kg x 10
17.5Kg x 10

By this time kean.1 was finished doing legs so I continued the arms part of the DC program with him.

Ez Curls - 35Kg x 8 / 6 / 4 PB [Previous >>> 35Kg x 7 / 3 / 3 ]

Pushdowns - 80Kg x 8 / 4 / 2 PB [Previous >>> 70Kg x 10 / 6 / 4 ]

Improvements on both Ez Curls and Pushdowns. Gutted about missing legs. Hopefully get fighting fit soon.

Shoulders although light felt good. Hoping to get more PB's on friday night in ISO Shoulder Press.

75kg decline is still very good progress from 60kg!

Go and see someone about that knee!

Friday 25th July 2008

DC Training - Workout 5
(Flat BB Press, Rack deadlifts, Single Tbars, ISO Shoulder Press)

Flat BB Press - 75Kg x 8 / 5 / 3 PB [Previous >>> 70Kg x 8 / 4 / 4 ]

Pulldowns - 14 Blocks x 13 / 7 / 5 PB [Previous >>> 13 Blocks x 12 / 8 / 6 ]

Bent DB Row - 30Kg x 13 / 8 / 5

ISO Shoulder Press - 100 x 11 / 7 / 4 PB [Previous >>> 80 x 14 / 8, 100 x 8 ]

Pulldowns and Bent DB Row were added in instead of rack deadlifts and tbars - knee still buggered. Still trying to work back without involving my knee. Currently looking to change the program around a little.

PB's on Flat BB, Pulldowns and ISO Shoulder Press. The ISO Shoulder Press previous stats is from when I last worked this excercise, even though it is in a different workout.

Monday 28th July 2008

DC Training - Workout 6
(Leg Press, SLDL, Donkey Calf Raises, Ez Preacher, CGBP)
Leg works still isn't an option. Have decided to work chest twice a week from now on. Havent written up a planned workout out regime yet but have a rough idea n might need some help. Tonight was as follows...

Incline DB Press -
12.5Kg x 10
15Kg x 10
17.5Kg x 10
22.5Kg x 10

Incline Flies -
12.5Kg x 10
15Kg x 10
17.5Kg x 10
22.5Kg x 4

Ez Preacher - (Bar + 35Kg) x 10 / 6 / 3 PB [Previous >>> (Bar + 30Kg) x 8 / 6 / 3 ]

CGBP - 75Kg x 8 / 6 / 4 PB [Previous >>> 75Kg x 5 / 3 / 1 ]

Decided to do some volume work on chest, but continue the DC with the other planed excercises. I have started another thread asking for help sorting out this program. help much appreciated.

Failed on the 5th set on incline flies which was disappointing. Slight twinge in the shoulder kind of put me off. Def try and get that next time tho.

PB's on CGBP and Ez Preacher. Enjoying DC and the weights and reps keep going up. Its definitely a confidence booster and encouraging to keep going.

nice progress your a training session behind but wheres tyonights journal?

Above your post FOOL lol

ahaaaa that just appeared there odd

Cracking progress

Remember though...banter and a bit of motivastion aside, the only person you are competing with is yourself and the only person you are trying to beat and copete against is yourself. Never lift more or do more (shite) reps just to try and compete with someone else.

Rab wrote:Cracking progress

Remember though...banter and a bit of motivastion aside, the only person you are competing with is yourself and the only person you are trying to beat and copete against is yourself. Never lift more or do more (shite) reps just to try and compete with someone else.

u mean like you competeing against rilla n tht??? lol

a know, just friendly banter with kean there. aslong as i improve on my weight or reps from the session before, im happy. making progress against my own recorded achieved weights and reps is my goal...

.....n maybe even get some muscles one day if i keep it up

Thursday 31st July 2008

Decided to go to the pool tonight for the first time in years, and see if it would help the knee at all.

I'll start by saying it didnt lol...

only managed 60 lengths (64 lengths = mile) in the time we were there. Knee started to flare up after 8 or 9 lengths, then eased off a little. Really painful at the end but felt good for managing to fight through and get 60.

Was so tired during it, dont think the CV and stamina are nearly as good as they were when i was young (and fit).

Might start some cardio work to improve fitness, and maybe even continue going to the pool once a week.

Havin posted in nearly a week becuase our gym got flooded with the floods in kilbirnie. Gym starting to dry now so should get back to work soon and get some weights posted.

Down side - the gym smells damp and mouldy, and not sure how long it is going to take to clear

Trained last night upstairs from the gym i usually use. It was mobbed with youngsters from some youth group, so didnt have any room to manage anything.

Ended up out back in the field flipping a tyre and competeing for a laugh.

Punishes the legs, and leaves you breathless.

Was suggested to set up a start and finish, and do some kind of time trial between them. Will give it a go if the knee improves.

Still havent went to the docs as i thought i was on the mend, but last night was a bit of a set back. Going to continue avoiding legs work for another 3 weeks, then go to a specialist through my works health care and get it sorted. Still clueless as to what is causing it

Grin and bare it just grin and bare it

Wednesday 6th August 3008

Went to the gym last night, and what a disappointment.

Decided to do some light, high volume chest work while the others were doing legs. Everything was going fine until we moved onto arms.

I gave someone else a spot before i started arms, and my left wrist cracked. It did this a few times and became really painful very quickly. Pressing is fine, but ez curls were agony, and pushdowns not much better.

Considering coming off DC until after my holidays, and then start again fresh with a new program. What uz think?

Iv been feeling really tired recently and the motivation to get up and go has gone. I dont want to stop DC because i was making gains, but think it might be time to finish for a while.

stuff i did manage last nite....

Incline DB Press -15Kg x 8
15Kg x 8
17.5Kg x 8
17.5Kg x 8
20Kg x 8
20Kg x 8
22.5Kg x 8

Flat DB Press -15Kg x 8
17.5Kg x 8
17.5Kg x 8
20Kg x 8
22.5Kg x 8

Ez Curls -Started with (Bar + 20Kg) x 8....... was fine

(Bar + 30Kg) x 8.... wasnt too bad, but could feel my wrist going

(Bar + 40Kg) x 4....stopped in agony. I tried to start over a few times but it was painful all the time.

Pushdowns -
I did a few warm ups and manage to get 70Kg x 8, but then it got painful and had to stop.

I think i would be better cutting my losses and going easy for the next 3-4 weeks. Then get stuck in afterwards.

My god... this journal is turning into a book of moans

Time to take your foot off the gass then mate and go onto a week of taking it easy and not going to failure etc. Lork around the injurys, theres always a way.

Need to get your knee seen to before you go on hoilday!

Could focus on bringing up your shest a little more over the coming weeks to match the new found size in your back. Get you focusing more on technique, mind muscle and pump till you go away maybe?

i was considering going to tht physio guy tht man handled you, but worried tht it might make it worse before it gets better. Im only in pain at the moment in the mornings and when i kneel on it, but tht can be avoided on hols.

I dont want o go and make it worse before i go away. Plus i get free physio andf specialists through my work, but tht wouldnt be available til i come back.

I think im going to cruise and take it easy until i come back. Think i might have just gone too hard for too long and burnt myself.

Do you think i should continue to go 3 times a week? im gona continue to go to the pool on a thursday night.

craig_89 wrote:i Im only in pain at the moment in the mornings and when i kneel on it, but tht can be avoided on hols.

This worries me. You're not Cookson's favourite throat are you?

Injuries like this just aren't worth aggravating mate. It's always best to let it heal 100%, otherwise it'll irritate you chronically and you won't make any progress

ollie wrote:

craig_89 wrote:i Im only in pain at the moment in the mornings and when i kneel on it, but tht can be avoided on hols.

This worries me. You're not Cookson's favourite throat are you?

Injuries like this just aren't worth aggravating mate. It's always best to let it heal 100%, otherwise it'll irritate you chronically and you won't make any progress

Thanks for the advice mate. I think i will lay off it for the next 3-4 weeks and make sure its completely fine before i start to train them again.

Just dont like the idea of waking up with injuries, especially when im as young lol

Monday 11th August 2008

Decided to do some Db work for chest. Going to stick to chest work on mondays and fridays for the next few weeks. And prob work in shoulders and back on the wednesday. Work arms on the light chest day. Havent decided what way to split chest yet...........

.....thinking heavy db chest work on a monday, back and shoulders on wed, light bb chest work (volume) on fridays plus arms.

Last night:

Incline DB press
12.5Kg x 8
15Kg x 8
17.5Kg x 8
20Kg x 8
20Kg x 8
22.5Kg x 8
22.5Kg x 8
25Kg x 8
30Kg x 4 (couldnt manage this, was exhausted after all those reps before)

Incline DB Flys
12.5Kg x 8
15Kg x 8
15Kg x 8
17.5Kg x 8
17.5Kg x 8
20Kg x 8

Cables
Weights are per side....
10Kg x 8
15Kg x 8
20Kg x 8
25Kg x 8
20Kg x 8
15Kg x 8
10Kg x 8

Thought I did rather well tonight. Gutted about not managing more for the 30Kg's on the incline press, although was probably tired from the volume. Rest times were low in DB work, and non-existent in the cables because i was doing this alone.

The Spit & Sawdust Feral Factory (usual gym)... is officially CLOSED

Not gona be the same. We had to dismantle all the benches and move all equipment and weights outside to the carpark in the pissing rain. Then load it into vans and trailers and take it to a new rented space. Going to miss the ply-wood bolted to the floor and the smell of damp

On a high note tho... the new place has loads of potential (and windows ) which is always a bonus. Although no where for Pullups, Dips or Pulldowns. Hopefully get that sorted out soon. See if we can get something Old School made up.

Fresh start can sometimes be good if you take the atmosphere with you.

Plenty of volume in that session. Good work.