[commandant]

(Original post by sleekchic)
How do you weighted rack chins? Do you basically just put the plate on your legs?

Either get someone to place on your legs or just put it on yourself, though it can hurt a man as its not in a safe place..

[commandant]

search youtube jason wojo rack chins - I do it like that

[Arturo Bandini]

What's the point of those? Isolating the lats?

[commandant]

(Original post by Arturo Bandini)
What's the point of those? Isolating the lats?

Pretty much, easier than normal chins too. Feel it in my lats tonnes

[commandant]

Not the best of sessions, hamstring felt funny during rear kick exercise

Leg Press

250kg
x15
x15

150kg very narrow stance
x 20

The leg press in the unigym is weird, kind of swings rather than going up and down. Weight feels a lot heavier, too.

Rear Kick
This machine: http://www.technogym.com/media/immag...r_kick_big.jpg

left leg had intense cramp when I tried this, so stopped straight away

right leg worked up to 150kg for 4 sets of 4

Very easy but couldn't fit any more plates on lol, stopped there as right leg was starting to cramp too :/

Calves on Leg Press Machine

70kg
DC style, 15 sec stretch at the bottom, explode up, 5 second negative. Repeated for 15 times. Absolute agony this feels like someone holding a flame under your calves.

Cable Curl
30kg
20/7/7

When I first picked it up, it felt heavy. Though I quickly found it wasn't, should have done a lot more weight.

DB Curl

17.5kg each arm alternating
x10 each arm
x10
x10

[commandant]

Went to a physio today, she was a lot better than the ones I've seen in the past.


She says I have a slipped disc, but only very minor. She has given me exercises to do at home 6 times a day, and also given me a lot of core stability exercises to do.

[RNBen]

(Original post by commandant)
Went to a physio today, she was a lot better than the ones I've seen in the past.


She says I have a slipped disc, but only very minor. She has given me exercises to do at home 6 times a day, and also given me a lot of core stability exercises to do.

What are the core stability exercises? Anything new? Just interested as a means of injury prevention.

[u4m1r]

Unlucky man, must be painful. Can slipped discs be repaired?

[commandant]

(Original post by u4m1r)
Unlucky man, must be painful. Can slipped discs be repaired?

It's only a very minor one, if it was severe I would have pain walking etc. At the moment it just flares up every so often, then I am in pain. Last weekend for example it came out of nowhere and I couldn't bend etc, but its a lot better now, just a very slight dull ache.

Well she said these exercises that she has told me to do should sort it out, though I think she also said that I'm going to have to keep doing them.



RNBen - They are just exercises to do on a swiss ball, I've seen them online before. Just google core stability and its that kind of stuff

[AdaD]

(Original post by commandant)
It's only a very minor one, if it was severe I would have pain walking etc. At the moment it just flares up every so often, then I am in pain. Last weekend for example it came out of nowhere and I couldn't bend etc, but its a lot better now, just a very slight dull ache.

Well she said these exercises that she has told me to do should sort it out, though I think she also said that I'm going to have to keep doing them.



RNBen - They are just exercises to do on a swiss ball, I've seen them online before. Just google core stability and its that kind of stuff

Does it come out of nowhere, ie. even when you haven't done exercise?

I've a feeling my issues are related to something similar. Having rested it, it felt absolutely fine for a few weeks and then one morning suddenly was dodgy again, even though I'd not done exervise the day before.

[cowsforsale]

Slipped disc, minor or not is ****ing scary. What kind of treatment you getting for it?

I always have that worry in the back of my mind when I squat or pull. Not good man! Also, core exercises do sound like a brilliant idea. Need to start doing them to be honest .

[commandant]

(Original post by AdaD)
Does it come out of nowhere, ie. even when you haven't done exercise?

I've a feeling my issues are related to something similar. Having rested it, it felt absolutely fine for a few weeks and then one morning suddenly was dodgy again, even though I'd not done exervise the day before.

Well it did last week! I had done exercise, but hadn't squatted for a week and it was only a bit of light chest stuff. That's what confuses me, comes out of nowhere.

It's worth going to see a phyiso, I know they're expensive but if you want to get it sorted you'll have to pay. Also it's better not to leave it lingering, it'll only get worse.

[commandant]

(Original post by cowsforsale)
Slipped disc, minor or not is ****ing scary. What kind of treatment you getting for it?

I always have that worry in the back of my mind when I squat or pull. Not good man! Also, core exercises do sound like a brilliant idea. Need to start doing them to be honest .

Aye but there is a big difference between minor and absolutely ****ed up. Like it doesn't cause me problems unless it flares up which is every couple of months, but then I am in agony lol.

Yeh well I think that may be part of the reason it went in the first place, I've never trained abs in all the years I've gone to the gym lol. I know people say squatting and deadlifting trains them but obviously you need to do core work around it, well in my case I should have..

She did this exercise with me where I sit upright on a swiss ball, and lift my left leg only very very slightly off the floor. This then activates one of the ab muscles which acts as a band to support your core and your back (like the role the belt does). Well anyway I did this and I was swaying left and right, a sign that that muscle was very weak. Again highlighting that it was probably lack of ab strength in the first place which ****ed me.

Anyway she has given me a fair few core stability exercises to do so I will definitely be doing these often.

[commandant]

Update

Starting my 9 and a half week cut on Monday ready for my holiday, I'll keep this updated as I go.

My mate who is a natty bodybuilder is prepping me, here are the first three weeks:


Nutrition
Monday (160g Carbs)
#1 150g Chicken / 1whole egg; 2 egg whites / Grapefruit
#2 Whey protein / 3 Flaxseed capsules / apple
#3 40g Brown rice/ Steak / Broccoli
#4 Whey protein/ 3 flaxseed capsules / 1 banana / Creatine/ glutamine/bcaas
#5 Post workout shake (50g whey/50g dextrose)
#6 200g Sweet potatoe / 200g Salmon / salad
#7 120g Chicken / 20g Almonds / ZMA


Tuesday (180g Carbs)
#1 150g Chicken,3 Egg whites/ Kiwi fruit
#2 Whey / 3 flaxseed caps/ strawberries
#3 250g Red potato / 200g Chicken / mixed salad
#4 Whey protein/ 3 flaxseed capsules / 1 banana / Creatine/ glutamine/bcaas
#5 Post workout shake (50g whey/50g dextrose)
#6 70g Brown Rice / Tuna, 3 eggwhites / greenbeans,sweetcorn,carrots
#7 120g Chicken / 1Tbsp peanut butter / ZMA

Wednesday (300+ carbs)
#1 Shredded wheat (equivalent to 100g worth of carbs), 2 scoops whey
#2 Whey / 2 flaxseed caps/ 1 grapefruit
#3 70g Brown rice / 200g Chicken / mixed vegetables
#4 Whey protein/ 2 flaxseed capsules / 1 banana / Creatine/ glutamine/bcaas
#5 Post workout shake (50g whey/50g dextrose)
#6 300g Sweet potato / Tuna, 3 eggwhites / greenbeans,sweetcorn,carrots
#7 120g Chicken / 20g Cashewnuts / ZMA

Thursday (180g carbs)
#1 150g Chicken,3 Egg whites/ Grapefruit
#2 Whey / 3 flaxseed caps/ berries
#3 70g Brown rice / Salmon / mixed salad
#4 Whey protein/ 3 flaxseed capsules / 1 banana / Creatine/ glutamine/bcaas
#5 Post workout shake (50g whey/50g dextrose)
#6 200g Sweet potato / 200g Beef / greenbeans,sweetcorn,carrots
#7 120g Chicken / 1Tbsp peanut butter / ZMA

Friday (160g carbs)
#1 150g Chicken,1 whole egg, 2 egg white/ 1 Orange
#2 Whey / 3 flaxseed caps/ strawberries
#3 5 Ryvita bread / 200g Chicken / mixed salad
#4 Whey protein/ 3 flaxseed capsules / 1 banana / Creatine/ glutamine/bcaas
#5 Post workout shake (50g whey/50g dextrose)
#6 250g Red potato / Steak / Broccoli
#7 120g Chicken / 20g Cashew nuts / ZMA

Saturday (350g carbs)
#1 Shredded Wheat (100gs worth of carbs), 2 scoops whey
#2 200g Chicken / 2 flaxseed caps/ strawberries + 1 apple
#3 400g Sweet potato / 200g Chicken / mixed salad
#4 Whey protein/ 2 flaxseed capsules / 1 banana /
#5 500g Red potato / Steak / mixed vegetables
#6 120g Chicken / 1Tbsp peanut butter / ZMA

Sunday (150g carbs)
#1 150g Chicken,1 Whole / 2 egg whites / 1 Grapefruit
#2 Whey / 3 flaxseed caps/ strawberries
#3 300g potato / 200g chicken / veg
#4 Whey protein/ 3 flaxseed capsules / 1 banana /
#6 70g Brown Rice / Tuna, 3 eggwhites / greenbeans,sweetcorn,carrots
#7 120g Chicken / 1Tbsp peanut butter / ZMA



Training
Monday - Chest
6x6 Incline bench press
3x6 Dumbell flye
6x6 Flat Dumbell press
3x6 Cable cross overs
6x6 Weighted dips

Tuesday - Back
4x6 Barbell shrugs
6x6 lower cable rows
4x6 Straight arm cable pulldowns
6x6 Rack pullups
4x6 Lat pulldowns

Wed - Legs
6x6 Leg press
6x6 hamstring curl
4 x Leg Extension matrix (5 full, 5 lower, 5 higher, 5 full = 1 set)
4x10 Dumbell lunges (10 sets per leg)
4x12 Calf raises (hold for 10 seconds at top)

Thursday - shoulders
4x6 Dumbell press
4x6 Cable upright Row
4x6 Rear lateral raise machine (reverse pec dec)
3x6 Dumbell lateral raise
3x6 Shoulder hammer press machine (palms face together)

Friday - Arms
6x6 Barbell curl
5x6 Dumbell hammer curl
4x6 Cable curl
6x6 Close Grip Bench press
5x6 Tricep pulldowns
4x6 Skullcrushers


Abs - 3x a week (mon wed fri (after workout)
crunch 3x10
reverse crunch 3x10
leg raise 3x10
plank (brining leg to shoulder) 3x10
performed as continous giant set; rest 20 seconds max then go again!

Cardio - 20 minutes fasted in morning (powerwalk)
HIIT 15 minutues (tues, thurs, sat) After workout / in afternoon

[int92]

(Original post by commandant)
Okay first session back in over a week, going to be very dedicated for the next few months with both training and diet


Today was Upper

Some of the exercises I have already done in the past few weeks, so I have to beat the damn log book!!


Incline Dumbbell Press

35kg dumbells13/4/3

I wasn't planning on doing dumbbells, but I haven't got a spotter most of the time, so I think ill replace the incline bench with incline dumbbells instead.

Was okay, up the weight next time


Tate Press


25kg dumbbells

6/2/2

Last record in log book was 22.5kg for 10/4/3. In hindsight I should have kept on the 22.5s and gone for at least 12 reps. Oh well


Some Tricep Pulldowns

....just for good measure


Military Press

52.5kg
11/2/2

I'm **** at pressing, enough said


Lat Pull Down Cable Machine


70kg

13/5/3

Will up the weight next time on these


Kroc Row

50kg

Right Arm: 15/5/2
Left Arm: 15/3/5

Last record was 13 each arm so had that. I would say up the weight next time but I cant, so Ill go for 17 instead.

On the second mini set for the left arm I only got 3 when I should have matched the right arm, I was pis5ed and somehow (god knows how) managed to get 5 on the last. Battle between left and right...




Think that's it. Some stretching in there too

wait, how much do you weigh again?

[commandant]

(Original post by int92)
wait, how much do you weigh again?

why? 105ish not sure, haven't weight in a long time

edit: and looking at that post you just quoted, I did tate press again on thursday, 27.5kg for 8, 8, 7 - owned that pb

[int92]

(Original post by commandant)
why? 105ish not sure, haven't weight in a long time

edit: and looking at that post you just quoted, I did tate press again on thursday, 27.5kg for 8, 8, 7 - owned that pb

your db press is weak, as well as your military, but you said that anyway.

change it up and do push press for a while...?

[commandant]

(Original post by int92)
your db press is weak, as well as your military, but you said that anyway.

change it up and do push press for a while...?

Lol I'll continue with what I'm doing

[redbuthotter]

But your press is weak :P Also you weigh 105... ****! What you benching nwadays?

[commandant]

(Original post by redbuthotter)
But your press is weak :P Also you weigh 105... ****! What you benching nwadays?

I am 6'4 lol

No idea mate I've been doing higher rep stuff with dumbbells and dips etc. I did the 45 DBs on an incline for 8 which is ok - haven't really been all out flat benching