Cheers

I normally go below paralell (as low as i can without losing the curve) but the past few weeks ive been going to paralell or a standard BB squat as i had a nasty pain in my achilles tendon. thats now feeling better but i have a niggle in my quad now. bollocks!

Sat 22d March

Arms Volume

CGBP (olly straight bar)- Bar x15, 40k x15, 50k x12, 60k x12, 70k x10, 80k x6, 80k x10, 90k x7
Pushdowns - 40k x15, 60k x12, 70k x10, 80k x10
SA rev pushdowns - 20k x10, 20k x10, 20k x8, 20k x8

EZ curls - 35k x12, 40k x12, 45k x12, 50k x10, 55k x8
Incline Hammer curls - 15k x12, 15k x10, 15k x8, 15k x8

SA preacher cables -superset with Kickbacks (one arm at a time)..no rest
20k x10 + 17k x12
20k x10 + 17k x12
20k x8 + 17k x12

********

Decent wee arm workout today. Nothing too strenuous after doing legs last night.

Im full of little niggles now with he continous hard training this year. left shoulder, wrists, left bicep, right tricep tendon, right leg & achilles tendon...all have little annoying niggles. nothing serious though. ill need to take a week on a major deload i think to prepare for battle over the next 12 weeks of High intensity Training.

No Dips or do you swap them in and out?

Not for the pst few weeks no. back on them soon

Good, good. Get those Tri's popping out

If I were you I'd stop getting highlights in my hair, and then I'd take a week or maybe more off before hitting the Epistane. Personally I'll be taking an entire week off weights and stims leading up to my cycle, I really wouldn't want to end up overtrained/injured halfway through.

Rilla wrote:If I were you I'd stop getting highlights in my hair, and then I'd take a week or maybe more off before hitting the Epistane. Personally I'll be taking an entire week off weights and stims leading up to my cycle, I really wouldn't want to end up overtrained/injured halfway through.

The highlights are cut out mate...thats a start.

im not taking a week off totally, but i wont do any exercises that are "rough" and go very very light...about working weighgt for you

gonna do a week with priority on cardio..if i can face such a thing...feckin hate cardio

Im ment to be going thismorning. if i dont update this journal with some cardio then dis-own me from TFM

SUNDAY 23Rd MARCH

Cardio

Got the place to myself. I have a set of keys for the weekend

rowing machine - low intensity - 5 min
Bike - steady state - 20min
treadmill - 10deg incline, 7.5kmph (light jog) - 5 min
treadmill - 10deg incline, 5mph (brisk walk) - 5 min

situps - 30

home

*****

All i had before training was a protein shake with water...well....i had a croissant a hour or two before but we wont count that.

I hate the feeling of cardio. makes me very flat

Really?

I feel pumped after Cardio.

Start giving it loads on the Rowing Machine and you'll feel like sprouting wings

Alex wrote:Really?

I feel pumped after Cardio.

Start giving it loads on the Rowing Machine and you'll feel like sprouting wings

Dont know what it is but i always feel like ive just lost 10lbs of muscle

what do you normally do for cardio and when?

Rab

Thats partly water loss and partly pyschological.

At the moment my Cardio has been zero due to time but usually I'll Steady State for 20 mins Treadmill and 10 mins Rowing Machine. Both of which I'll actually push pretty hard. Certainly not sitting at 130bpm. I treat Cardio as a method of improving fitness though, not for fat loss.

Then I'll hit the Plyo's for maybe another 20 mins or so which acts as HIIT.

What you'll find though over the next few months is that once I start back into my Cardio you'll see me working back up to sessions of up to an hour Steady State plus Plyo's

Mon 23rd March

Back & rear delts

wasnt full throttle tonight but i gave it a bit of welly as i was up to a big fancy shmancy gym with a friend. the puntang was good! taking it easy for a week now.

WG pullups - bw x10, bw x10, bw +10kg x10
cybex tbar rows - 40k x12, 50k x10, 70k x10 ..ds..60k x5..ds..40k x5
deadlifts - 60k x10, 90k x10, 120k x10
hammer strength SA row machine - 30k x12, 30k x10, 40k x8..ds..30k x8
bent laterals - 10k x12, 12.5k x12, 15k x15, 17.5k x15

****

decent wee workout. lots of fancy machines that im not used to and getting used to a big gym with lots going on around you would take a while. ill just stck to my little shithole of a gym.

cardio with minimum weights for the next week. im due a wee rest i think!

No offence buddy, but if that's what you had in you, you need a break...
Well, the pullups are looking good (but you've always been the same strength as me on those, just 5-8 kg lighter skinny little bitch), the deads look unimpressive though...

Yeah, I was wondering how you can squat so much and deadlift so little. Impressive pullups though, I suck at wide grip pullups and I barely have anything to pull up :p

His deads are normally way stronger, though 120x10 is nothing to sneeze at...

I hope it didn't seem like I was sneezing at Rab's deadlifts. Just so we're clear, are these conventional deadlifts or some ridiculous bodybuilding version?

Conventional...

Some impressive workouts there Rab... especially those squats!!!

Rilla wrote:No offence buddy, but if that's what you had in you, you need a break...
Well, the pullups are looking good (but you've always been the same strength as me on those, just 5-8 kg lighter skinny little bitch), the deads look unimpressive though...

I wasnt going all out last night big yin, just ticking over, but yes...i do need a rest.

the wg pullups were unimpressive lats night although the form was textbook perfect with a squeeze at the top. my PB from the other week was 8 reps at 17.5k. i would have got the 20k for 8 im sure.

Burninggun. My deadlift PB is 145k x5.

Cheers Bison! the squats wernt atg as they normally are though as i was training with a wimp and i had a twinge in my achilles. shouldnt have went as heavy but hey!

a half hour cardio tonight and home. no weights

Those WG pull ups are good mate don't be stupid. I'm pretty strong on chins but i'd get too much bicep involvement so I do WG on back & rear delt day, meaning I have to use way less weight.

Make sure you get some more before and after pictures for this epistane cycle, i'm sure you've already planned all this though.

Wardie wrote:Those WG pull ups are good mate don't be stupid. I'm pretty strong on chins but i'd get too much bicep involvement so I do WG on back & rear delt day, meaning I have to use way less weight.

Make sure you get some more before and after pictures for this epistane cycle, i'm sure you've already planned all this though.

Pics are a pain when you can pose for penuts but ill take a few tonight probably. ill take the measurements nearer the time.

wg pullups are the cats tits!

Rab wrote:Burninggun. My deadlift PB is 145k x5.

Not bad, but not that high considering your squat and your other lifts. Do you have short little stumpy arms?

burningnun wrote:

Rab wrote:Burninggun. My deadlift PB is 145k x5.

Not bad, but not that high considering your squat and your other lifts. Do you have short little stumpy arms?

no, my arms seem to be the right length for my frame. imm 5 foot 11.5 or 182cm tall.

Maybe my deads would go up more if i prioritised them in my back training. i currently have them 2nd after wg pullups. I need more width on my back so tend to prioritise on that.

Fair enough.

Tuesday 25th March

Cardio - nice n easy

bike - 20 min steady state
treadmill - 5 min light jog @ 7kmph on a 10deg incline, walk for 3 min, jog for 1 min @7kmph, fast ish jog for 1 min @9kmph

incline db fly/press hybrid - 22k x15 x3

****

wee bit of easy cardio and decided to do a few sets of chest. very very light. weeks off suck ass!