The Muss is back baby!

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Re: The Muss is back baby!

Postby Rorschach on Mon Jan 19, 2009 2:51 pm

Strength certainly looks back. :D
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Re: The Muss is back baby!

Postby Jake The Muss on Mon Jan 19, 2009 4:06 pm

Thanks fellas :D
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Re: The Muss is back baby!

Postby Karlos on Mon Jan 19, 2009 6:26 pm

great benching.
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Re: The Muss is back baby!

Postby Jake The Muss on Tue Jan 20, 2009 4:25 pm

Tuesday 20th January Back

Chins
BWx10, +20x7, +30x4, +20x5, +20x6, BWx8, BWx7.
BB BOR's
60x10, 100x10, 120x8, 80x10, 80x15, 80x15.
Shrugs
140x15, 180x12, 220x12, 180x12, 140x12, 100x22.

Strength is still returning but I am happy with the chins today. Would have liked to have done more and fitted in cardio but had to do a short sesh today and tomorrow will be the same.
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Re: The Muss is back baby!

Postby Flash Sketcha on Tue Jan 20, 2009 5:50 pm

chins looking strong mate.
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Re: The Muss is back baby!

Postby Richard on Tue Jan 20, 2009 7:58 pm

Jake The Muss wrote:Monday 19th January Chest
#Rest/pause set
Flat BB Bench
60x12,100x10,140x8,180x2,160x3,140x6,140x6,140x5,120x10,#120x7,#100x9
Incline Smith Press
82x10, 102x8, 122x6, 132x3, 112x5, 92x7, 92x8.
Dips
+20x9, +40x4, +40x4, +20x7, BWx12
X-Overs
15(per side)x15, 20x12, 25x12, 30x8.

25 mins cardio on X-trainer @level 8.

Good sesh today,strength is nearly back. 180 felt good and I would have done a third rep but I caught the hooks on the way down and it messed the rep up. Dips are getting back to where they should be as well,3-4 weeks and I should be near to my pre injury strength.


Bench & dips are looking really strong again mate, like you say a few more weeks & you should be back to where you were before.
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Re: The Muss is back baby!

Postby Jake The Muss on Wed Jan 21, 2009 4:07 pm

Wednesday 21st January Legs

Squats
60x10, 100x10, 140x5, 180x5, 200x2, 140x10, 100x20, 100x20.
Leg press machine
190x10, 190x10, 190x10, 130x15, 100x20, 100x20.
Leg Extension
60x8, 60x8, 50x9.
Leg Curl
60x9, 60x9, 50x10.

Not happy with squats today,because of the rack in my gym I cannot rack/unrack the bar very easily once I get over about 140kg.The hooks are about 1-2 inches too high so I might go for reps at around 140kg from now on. Leg press only goes up to 190kg,although due to the movement of the machine it does feel a lot heavier.
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Re: The Muss is back baby!

Postby Jake The Muss on Thu Jan 22, 2009 9:42 am

Thursday 22nd January Shoulders

Seated smith press
52x10, 92x8, 132x2, 112x5, 92x6, 72x8.
(weighed smith bar at 12kg)
DB Side raises
24x9, 28x8, 30x5, 24x8, 20x10.
Face down Incline DB Rear Flyes
12x10, 14x10, 16x8, 16x8, 14x10.
Standing BB OH Press
60x10, 80x5, 60x12, 60x8.
Cable Side Raises
10x10, 12.5x8, 10x10, 7.5x15.
Cable Rear Flyes
5x10,6.25x10, 7.5x9, 10x10.

Good pump today even though the reps were'nt what I would have liked. Will be doing a lot more OH BB pressing in future.
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Re: The Muss is back baby!

Postby Rab on Thu Jan 22, 2009 9:48 am

I'd be expecting you to be pumping out about 90kg on bb press, ma\ybe even 100kg if fresh???

Hows the fat loss coming along?
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Re: The Muss is back baby!

Postby Richard on Thu Jan 22, 2009 9:48 am

Jake The Muss wrote:Not happy with squats today,because of the rack in my gym I cannot rack/unrack the bar very easily once I get over about 140kg.The hooks are about 1-2 inches too high so I might go for reps at around 140kg from now on. Leg press only goes up to 190kg,although due to the movement of the machine it does feel a lot heavier.


That is annoying, still squats are looking strong mate.

Jake The Muss wrote:Will be doing a lot more OH BB pressing in future.


Great overhead strength as usual. I really like standing press, even though I am shite at it.
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Re: The Muss is back baby!

Postby Marks1972 on Thu Jan 22, 2009 9:52 am

Nice squats Jake, i have the same prob with the shitty rack in my gym, one is slightly too high and i have to go up on toes to unrack so is very unstable, one is too low so i start with my back in a back position, also the hooks are curved so you have to lift up and out... why cant gym just buy plain old power racks instead of these stupid flashy looking crap.
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Re: The Muss is back baby!

Postby Jake The Muss on Thu Jan 22, 2009 9:56 am

Rab wrote:I'd be expecting you to be pumping out about 90kg on bb press, ma\ybe even 100kg if fresh???

Hows the fat loss coming along?

I expect to be pumping out 100+ when fresh Rabby! Havent been able to do much cardio this week and the diet has had a few set backs this week,but I'm not to bothered as I havent set a timescale to getting back in shape. Face looks a bit slimmer and belly doesnt protrude as much.
Richard wrote:
Jake The Muss wrote:

That is annoying, still squats are looking strong mate.
Ta mate.


Great overhead strength as usual. I really like standing press, even though I am shite at it.

I seem quite good at it,just testing it out today and all reps were very easy!
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Re: The Muss is back baby!

Postby Jake The Muss on Thu Jan 22, 2009 9:57 am

Marks1972 wrote:Nice squats Jake, i have the same prob with the shitty rack in my gym, one is slightly too high and i have to go up on toes to unrack so is very unstable, one is too low so i start with my back in a back position, also the hooks are curved so you have to lift up and out... why cant gym just buy plain old power racks instead of these stupid flashy looking crap.

Exactly the same as my problem mate,getting a new rack in a month so I will stay at lighter weight until then and give that a go!
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Re: The Muss is back baby!

Postby SCOTT GALTON on Thu Jan 22, 2009 10:33 am

gyms are often run my people that dont lift hence the rubbish equipment
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Re: The Muss is back baby!

Postby ollie on Fri Jan 23, 2009 10:35 am

Jake The Muss wrote:
Marks1972 wrote:Nice squats Jake, i have the same prob with the shitty rack in my gym, one is slightly too high and i have to go up on toes to unrack so is very unstable, one is too low so i start with my back in a back position, also the hooks are curved so you have to lift up and out... why cant gym just buy plain old power racks instead of these stupid flashy looking crap.

Exactly the same as my problem mate,getting a new rack in a month so I will stay at lighter weight until then and give that a go!


I have this exact problem as well. My ROM is greater than that of most of the people that squat in my gym, just unracking the damn bar! I'd like to be able to drop the safety bars another 4-5" as well, so it's the right height for ATG squatting. As it is, on their lowest height they're just above parrallel :x
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Re: The Muss is back baby!

Postby rogue_zero on Fri Jan 23, 2009 11:11 am

some good sessions there dude
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