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    Good stuff :yy:

    Kettlebells are awesome, are you still training DC ?
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    (Original post by Guvnor)
    Good stuff :yy:

    Kettlebells are awesome, are you still training DC ?

    Aye they are well worth the money, very versatile can do anything with them.

    Yes but I'm not fully into it yet because I keep getting distractions! As I said above going to hit the gym and food hard for the next few months
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    (Original post by commandant)
    Aye they are well worth the money, very versatile can do anything with them.

    Yes but I'm not fully into it yet because I keep getting distractions! As I said above going to hit the gym and food hard for the next few months
    Aye, good luck mate, will be following.

    :yy:
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    Nice vid. The introduction of deodorant at about 5 mins is inspirational. :yy:
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    (Original post by RNBen)
    Nice vid. The introduction of deodorant at about 5 mins is inspirational. :yy:
    lol I was sweating like jacko in a nursey
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    haha, what are your goals now? Competing any time soon? I'm still torn between programmes - Sunday when I defo start and stick to one 8 weeks min.
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    (Original post by redbuthotter)
    haha, what are your goals now? Competing any time soon? I'm still torn between programmes - Sunday when I defo start and stick to one 8 weeks min.
    nah mate not for a while I don't think. Goals at the moment are to get a cracking body for holiday in June
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    fcuked. Did some cardio on empty stomach.

    60sec intervals with 20kg kettlebell, as many reps as possible


    Front squat
    Clean and press
    Between legs
    High pulls
    Snatches
    Swings


    Swings at the end really finish you off, I'm very unfit lol.

    Hopefully doing high intensity stuff like this most mornings will really boost my metabolism and ill be eating even more, plus burning some quality fat
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    High intensity stuff in the mornings on a empty stomach is a killer, played football the other day with a few younger ones on empty stomach and afterwards I felt like I had a 6 pack :lol: Good stuff though nonetheless.
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    (Original post by Guvnor)
    High intensity stuff in the mornings on a empty stomach is a killer, played football the other day with a few younger ones on empty stomach and afterwards I felt like I had a 6 pack :lol: Good stuff though nonetheless.
    I've been so hungry today, even after massive meals. Easily get more food down me. Works a treat
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    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 dumbells

    13/4/3

    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
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    Just some quick ab exercises


    Crunches
    +9kg x 10
    +4.5kg x 10
    +0 x 10

    Lying Leg Raises
    +4.5kg x 10
    +0 x 10

    Side bends
    for right, then left:
    +32kg x 10
    +20kg x 10
    +9kg x 10
    +4.5kg x 10
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    Hey man, first of all, good to see you're fit and well again. What do Tate Presses work? From the movement it looks as if they work both forearm and tris?
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    (Original post by RNBen)
    Hey man, first of all, good to see you're fit and well again. What do Tate Presses work? From the movement it looks as if they work both forearm and tris?
    Thanks and not really the forearms, it's a great tricep exercise

    edit: though many people don't do them as they complain of pain in the elbows, I don't get that though
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    Supposed to squat, but back gone again. Physio will be booked for next week



    Seated Hammer Strength Hammie Curl

    50kg

    15/4/3


    Leg Press

    Worked up to

    7 25 plates a side for 8 reps

    Alternating seated dumbbell curl

    20kg dumbbells

    16/8/6


    Barbell Curl

    13/6/4

    Lying Ham Curl

    40kg x 20

    50 x 10

    Leg Extension

    50kg x 20


    Calve Machine

    Few things
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    Whats the x/y/z notation mean? I just woke up/too lazy to read through and find the answer.
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    (Original post by redbuthotter)
    Whats the x/y/z notation mean? I just woke up/too lazy to read through and find the answer.

    first set, 10 secs break, 2nd, 10 seconds break, 3rd

    all failure
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    My girlfriend couldn't make the gym so I didn't have a decent spot, so had to change up the exercises a bit.

    Smith incline

    Last log - 90 for 10 / 3 / 2 1/2

    Today: 92.5 for 10/2/2

    Nice improvement, up the weight again next time to 95


    Rack Chins

    Last log - +10kg for 10/6/1

    Today: - +15kg for 10 / 3 / 1

    Up the weight again next time

    Push Press

    First time doing these

    60kg for 8 / 3 / 2

    Probably stay on this again next time and get 10-12 reps

    V -Bar Pulldown

    Last log: 70kg for 15/5/3

    Today: 75kg for 15/7/3

    Again another nice improvement, up the weight again next week

    Chest Stretch

    20kg for 50ish seconds


    Incline Smith CGBP

    First time

    80kg 8 / 4 / 3

    Going to go freeweight next time, prefer it

    Tricep Stretch

    8kg for 1 min each



    All in all a nice session, improvements on all the exercises I had logs for so that's good. Pumped to **** and had a vest on, every ****er staring so that's a good thing

    Sorted my diet too, keeping it at a clean 4000 calories every day, apart from weekends where I go back home to work and time is generally jumbled so I can't really stick to a diet then. 500 calories above my TDEE so should lean bulk nicely
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    physio booked for Friday, lets hope she works wonders
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      (Original post by commandant)
      physio booked for Friday, lets hope she works wonders
      How do you weighted rack chins? Do you basically just put the plate on your legs?
     
     
     
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