Not really a proper workout. In the gym on Friday with my boss who is a bit of a meathead and giving me banter for being one of his smallest doormen! So I did all my stuff the last 2 days, and had a light session today to make sure I'm fully recovered for Friday.

Max reps pull-ups
Overhand normal 17
Chin-ups 9
Overhand close-grip 8
Overhand wide-grip 8
Mountain climbers 8

Lat raises
10 x 10, 15 x 9, 15 x 9

Reverse grip incline bench press
60 x 10, 70 x 9, 80 x 6, 80 x 6

Nothing too special, but was really happy with the reverse grip press. 80 x 6 was easy, so I'm going to do my best to get that up to 90 by end of the year!

nice overhand pullups

WOW.
Good pullups.
I can match you for strength on those, but damn that's some good endurance.

Had a crack at those 1 arm pull-ups we are aiming for before my first set of pull-ups. Got my forehead level with the bar on both arms. Been stuck at this point for months now! Anyone have any ideas of what I can do to strengthen the top range of the rep?

Might try negatives on one-armers or crazy weight negs on normal?

Endex111 wrote:Had a crack at those 1 arm pull-ups we are aiming for before my first set of pull-ups. Got my forehead level with the bar on both arms. Been stuck at this point for months now! Anyone have any ideas of what I can do to strengthen the top range of the rep?

Might try negatives on one-armers or crazy weight negs on normal?

You're quite a good bit ahead of me then. But we knew that already I guess. Afterall, relative to BW, +45kg is 60-70% to you and 50% to me.

Endex111 wrote:Had a crack at those 1 arm pull-ups we are aiming for before my first set of pull-ups. Got my forehead level with the bar on both arms. Been stuck at this point for months now! Anyone have any ideas of what I can do to strengthen the top range of the rep?

Might try negatives on one-armers or crazy weight negs on normal?

Do a google for any climbing sites that have exercises, as a lot of climbers need/want these there is ususally tonnes of advice.....Here's a link to start you off.

Good going on all the recent PBs too!

Cheers!

Those ideas seem pretty good! Will have to give them a go!

21-11-08 Training session with boss

Bench press
60 x 10, 80 x 4, 100 x 2, 110 x 1, 120 x 1, 125 x 0, 100 x 6

Incline dumbbell press
30 x 10, 40 x 8 PB

Dumbbell shoulder press
30 x 8, 34 x 5+1

Weighted wide grip pull-ups
BW x 10, 20 x 6, 20 x 5, BW x 6

Comments
Been waiting for today all week. Quick session, but happy with it! Swear the dumbbells in this gym are lighter than they should be though (probably explaining PB on db press).

did you kick the boss's ass?

I wouldn't say kicked his ass, he is 4 stone heavier than me, and been training since I before I hit puberty! On bench he went up to 120, but for only 2 or 3 reps, where as I only did a single. His training partner who is fairly bigger worked upt o 150 for a few reps. After bench we did our own thing.

At their gym they have a bench press rep contest which is held by the gym owner at 23 reps. I want this record! I've done 19 reps at bodyweight of 80kgs before, and my bench is a little stronger since then, so I'm setting myself a goal of 25 reps in 3 months!

Endex111 wrote:I wouldn't say kicked his ass, he is 4 stone heavier than me, and been training since I before I hit puberty! On bench he went up to 120, but for only 2 or 3 reps, where as I only did a single. His training partner who is fairly bigger worked upt o 150 for a few reps. After bench we did our own thing.

At their gym they have a bench press rep contest which is held by the gym owner at 23 reps. I want this record! I've done 19 reps at bodyweight of 80kgs before, and my bench is a little stronger since then, so I'm setting myself a goal of 25 reps in 3 months!

You are hardcore dude - are you allowed to rest pause that, and is it pound for pound ie. gym owner weighs 90kg so he benches 90s for reps?

Yeah, its done on your bodyweight. You can rest pause it, so will avoid burnout by doing something like 10, rest, 8, rest, 3, rest, then singles with rest.

Endex111 wrote:Yeah, its done on your bodyweight. You can rest pause it, so will avoid burnout by doing something like 10, rest, 8, rest, 3, rest, then singles with rest.

cool, we counting the bar?

Yeah bar is included, so bar + plates = bodyweight.

Endex111 wrote:Yeah bar is included, so bar + plates = bodyweight.

cool - with rest pauses and 40winks between singles, I should be able to beat you by the end of the week

upright wrote:

Endex111 wrote:Yeah bar is included, so bar + plates = bodyweight.

cool - with rest pauses and 40winks between singles, I should be able to beat you by the end of the week

hehe - just need to make sure that I pop to the loo first and wear as little clothing as possible to weigh as little as possible!

Hmmm I wonder... 23 reps at close to 100kg... Now there's a challenge!

21-11-08 ME Upper

Floor press (new exercise)
60 x 5, 80 x 5, 100 x 4+1

Incline barbell press
(45 degrees) 60 x 10, 80 x 6, (30 degrees) 80 x 8, 90 x 5

Lying triceps extensions
30 x 12, 35 x 10, 40 x 8

Tate press
10 x 10, 12 x 10

Yates rows
60 x 10, 80 x 8, 90 x 6, 100 x 6, 100 x 5, 100 x 4

Rear delt flyes
7.5 x 12, 10 x 10, 12.5 x 10

Incline dumbbell curls
12 x 10, 16 x 10, 18 x 9, 20 x 6

Comments
First time doing floor presses, really good exercise, was hoping to work up to 110kgs, but they were suprisingly difficult. Was originally planning to improvise and board press instead (using argos catologues and putting them under my t-shirt), except when I popped in the store on the way to the gym I found out they don't make fat catalogues anymore! Gutted...

26-11-08 ME Lower

Squats
60 x 10, 80 x 5, 100 x 5, 120 x 5, 120 x 5 (belt on), 120 x 3

Leg press
120 x 10, 200 x 10, 240 x 6

Hyper extensions
BW x 10, 15 x 10, 15 x 10

Max rep pull-ups
BW x 16

Comments
I felt awful in the gym, between every set I thought I was going to be sick. Rather than going heavy on squats I worked on depth and form. Pull-ups were good, could have knocked out another 2 reps at a push.

28-11-08 RE Upper

Bench press (max reps bodyweight)
80 x 19, 80 x 10

Dumbbell shoulder press
30 x 8, 35 x 5

Weighted pull-ups
BW x 5, 20 x 5, 20 x 5

Incline reverse grip bench press
60 x 10, 80 x 6

Barbell shrugs
70 x 10, 110 x 10, 150 x 8 (straps on), 150 x 8 (double dropset 110 x 6, 70 x 6)

Comments
Reps on bench press was okay, I really wanted 20 though. The mong gym owner has removed the pull-up bar. That absolutely broke me... I had to do pull-ups off the smith machine.

BW for 19 reps seems like a lot to me! Whats your 1rm roughly?

Best to date is 120, so 1.5x my bodyweight.

Endex111 wrote:The mong gym owner has removed the pull-up bar. That absolutely broke me... I had to do pull-ups off the smith machine.

LOL what the hey!

Endex111 wrote:Best to date is 120, so 1.5x my bodyweight.

solid mate!

01-12-08 ME Upper

Bench press
60 x 10, 80 x 5, 100 x 3, 110 x 2, 115 x 2 PB, 115 x 2, 115 x 2

Floor press (new exercise)
60 x 5, 80 x 3, 100 x 3, 105 x 2*

Incline barbell press (30 degrees)
60 x 10, 80 x 6, 90 x 5

Incline dumbbell press (45 degrees)
30 x 15, 30 x 8

Lying EZ bar triceps extensions
30 x 10, 40 x 6, 42.5 x 6, 42.5 x 6

Tate press
10 x 10, 12 x 10, 14 x 10, 16 x 8

Lat pulldowns
3 sets 6-10 reps

Dumbbell rows
40 x 8, 50 x 6, 60 x 6, 70 x 5

Hammer curls
16 x 10

Comments
Decided to go slightly heavier and train in lower reps with the barbell today. Was suprised how much more weight I could use on Tate presses since last week's session, I thought 12kgs was a good weight to work with before, but 14kgs went up without too much struggle! Apparenly I'm having another training session with the boss later in the week with Ramzi, so tomorrow is box squats and deadlifts to get all the main muscle groups out the way and recovered before friday.

*Locking out the 2nd rep of this set was hard work!

01-12-08 RMR Phys!

In this circuit we were put in pairs. Exercise mats and a bench were at one end of the hall, with a cone in the middle of the hall, and one at the opposite end. First in the pair carries out sprints, while the other does bodyweight exercises on the exercise mat until the sprints are complete, and roles are changed. Each time you return to the mat there is a different exercise to do, in this order:

push-ups
sit-ups
lunges
v-sit ups
squats
dorsal raises
star jumps (ass to ground)
regain pull-ups

First run through the circuit, sprinter goes to first cone (10 metres) and back, second cone (20 metres), and back, then first cone and back again. Second run through, first cone, second cone, second cone. Last run through 2x second cone.

Doing so many pressing movements in my gym workout a few hours previous killed my press-ups and dips. Sprints after star jumps killed as well.