Spliced and diced - perhaps one day, a little shredded!

Welcome to my blog :biggrin:

This is quite possible the most convoluted blog on TSR. It started off nearly a year ago with me being a gym bro, doing one body part a day and making precisely nought progress. This changed in the spring with me deciding to run a marathon with two flatmates. So I spent the spring and summer running and running some more! When it came to the marathon in September, heat and drinking Lucosade sport almost killed me; but I got there, with an awesome sprint finish. Time was 3 hours 59mins 30 seconds. I planned to run it in under 4 hours so I got there just :biggrin:

I might have been able to run it faster if it was cooler and I just drank water and ate jelly babies like I did in training :tongue:

Anyway, returned to lifting and some cycling after a few days of not being able to walk. Was a bit of a gym bro again, not much in the way of routine. Realising that I was wasting my time, I'm now doing a bastardised SS, with pullups/chins and Tbars/pendlay/cable rows/ inverted rows instead of power cleans. I progressed was going well, however a prior back injury flared badly which led to me stopping squatting and deadlifting

I then tore my meniscus and I had surgery for that 8 months later, which meant lower body work. I stopped lifting for a while as an attempt to heal it. I also started swimming.

My knee still isn't sorted but I'm back in the gym having had another 2 months off training post knee operation. Hopefully 2015 will be the year I can train properly!

Any questions, feel free to quote or PM

Never forget - "Push yourself, push yourself until you can think there is no more you can do, then take another step and another. One foot infront of the other; there is always more in your tank, you just have to believe.
Reach your potential - you can conquer any challenge, great or small. You know it. I know it. Now do it."

AC

Current PBs as of 05/3/14

Squat 1rm 125kg
3 x 3 120kg

Deadlift 155kg 1 x 5

Pause Bench 107.5kg

Pendlay rows 87.5kg x 3

Lifting bro style from first session

Spoiler

(edited 10 years ago)

Reply 2000

Angry cucumber

OP

20

FitNotes Workout - Friday 20th November 2015

** Deficit Deadlifts **
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 3 reps PB

** Romanian Deadlift **
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 70.0 kgs x 12 repsPB

4 deadlift days
4 PBs
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Reply 2001

Enginerd.

21

Original post

by Angry cucumber

FitNotes Workout - Friday 20th November 2015

** Deficit Deadlifts **
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 3 reps PB

** Romanian Deadlift **
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 70.0 kgs x 12 repsPB

4 deadlift days
4 PBs
Posted from TSR Mobile

Do you not train CGBP? Seems quite low compared to the normal one.

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Reply 2002

Angry cucumber

OP

20

Original post

by Enginerd.

Do you not train CGBP? Seems quite low compared to the normal one.

Posted from TSR Mobile

I had another 3 or 4 in the tank. But I haven't trained any benching in forever. Last time I did CGBP I was a lot weaker

Posted from TSR Mobile

Reply 2003

Motorbiker

21

Original post

by Angry cucumber

FitNotes Workout - Friday 20th November 2015

** Deficit Deadlifts **
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 150.0 kgs x 1 rep
- 160.0 kgs x 3 reps PB

** Romanian Deadlift **
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 70.0 kgs x 12 repsPB

4 deadlift days
4 PBs
Posted from TSR Mobile

How did you find using the app? Enjoying all the features etc?

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Reply 2004

Angry cucumber

OP

20

Original post

by Motorbiker

How did you find using the app? Enjoying all the features etc?

Posted from TSR Mobile

It's marvellous

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Reply 2005

Angry cucumber

OP

20

More PBs
Training awesome atm
Probably as I've out 1.5kg on in 3 weeks...

FitNotes Workout - Monday 23rd November 2015

** Trap Bar Deadlift **
- 110.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 170.0 kgs x 1 rep
- 175.0 kgs x 5 reps PB
- 180.0 kgs x 3 reps PB

** Overhead Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 3 reps
- 60.0 kgs x 2 reps
- 62.5 kgs x 5 reps PB
- 62.5 kgs x 4 reps
- 62.5 kgs x 3 reps
- 67.5 kgs x 1 rep PB

** Pull Up **
- 86.0 kgs x 5 reps
- 96.0 kgs x 8 reps
- 96.0 kgs x 6 reps
- 98.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps

** Incline Dumbbell Bench Press **
- 50.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps = PB? Ugly cause couldn't keep scapula retracted

** Dumbbell Hammer Curl **
- 40.0 kgs x 8 reps

60 pressups in 60 seconds for gym comp to finish
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Reply 2006

Motorbiker

21

You putting the combined weight of your incline db press? Doesn't seem cool to me.

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Reply 2007

Angry cucumber

OP

20

Original post

by Motorbiker

You putting the combined weight of your incline db press? Doesn't seem cool to me.

Posted from TSR Mobile

Yeah on dumbbell movements, it's the combined weight

Reply 2008

Motorbiker

21

Original post

by Angry cucumber

Yeah on dumbbell movements, it's the combined weight

I suppose that would give you the correct overall volume etc it's just not convention.

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Reply 2009

Angry cucumber

OP

20

Original post

by Motorbiker

I suppose that would give you the correct overall volume etc it's just not convention.

Posted from TSR Mobile

That's why I combine it, I know it's not convention :tongue:

80kg DBs incline bench would be stronk

Reply 2010

Angry cucumber

OP

20

FitNotes Workout - Tuesday 24th November 2015

** Deficit Deadlifts **
- 110.0 kgs x 5 reps
- 130.0 kgs x 3 reps
- 140.0 kgs x 2 reps
- 150.0 kgs x 2 reps
- 160.0 kgs x 1 rep
- 110.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 155.0 kgs x 1 rep
- 160.0 kgs x 5 reps PB

** Overhead Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 60.0 kgs x 1 rep

** Close Grip Barbell Bench Press **
- 20.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps

** Seated Cable Row **
- 80.0 kgs x 20 reps
- 80.0 kgs x 20 reps

** Pull Up **
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 15.0 kgs x 25 reps

** Cable Face Pull **
- 11.0 kgs x 10 reps
- 11.0 kgs x 10 reps

** V-Bar Push Down **
- 20.5 kgs x 20 reps
- 20.5 kgs x 20 reps
- 20.5 kgs x 15 reps

** Dumbbell Curl **
- 25.0 kgs x 20 reps
- 20.0 kgs x 15 reps
- 10.0 kgs x 20 reps

So trained twice today

First thing this morning was fasted I felt sore, went terribly
Came back 2 hours later after, deficit deadlift PB, then V grip pushdowns and curls
Arms are pumped to hell

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Reply 2011

redbuthotter

17

Good deficit dead. Not sure I could do that lol. Whats max pull

Reply 2012

Angry cucumber

OP

20

Original post

by redbuthotter

Good deficit dead. Not sure I could do that lol. Whats max pull

Yeah you could lol. You're miles stronger than me

Don't do regular deads often. Last time was 170 x 4

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Reply 2013

Angry cucumber

OP

20

FitNotes Workout - Wednesday 25th November 2015

** Ab-Wheel Rollout **
- 85.0 kgs x 5 reps
- 85.0 kgs x 15 reps
- 95.0 kgs x 8 reps
- 90.0 kgs x 12 reps

Unilateral farmers walk
20kg DB 3 x 20-25m

** Pafloff Press **
- 7.0 kgs x 12 reps
- 7.0 kgs x 12 reps
- 7.0 kgs x 12 reps

Circuits after with a fair amount of planking

Posted from TSR Mobile

(edited 10 years ago)

Reply 2014

Angry cucumber

OP

20

FitNotes Workout - Thursday 26th November 2015

** Trap Bar Deadlift **
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 170.0 kgs x 2 reps
- 175.0 kgs x 1 rep
- 180.0 kgs x 5 reps PB
- 185.0 kgs x 2 reps PB

** Seated Dumbbell Press **
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps PB

** Dumbbell Row **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 15.0 kgs x 15 reps

** Hanging Leg Raise **
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps

** V-Bar Push Down **
- 20.5 kgs x 20 reps
- 22.35 kgs x 20 reps PB
- 22.35 kgs x 15 reps

** Cable Face Pull **
- 4.6 kgs x 20 reps
- 4.6 kgs x 15 reps

Added 7.5kg onto trap bar deadlift 5rm in a week
Awesome DB pressing today too
Posted from TSR Mobile

Reply 2015

Scrappy-coco

3

Original post

by Angry cucumber

FitNotes Workout - Thursday 26th November 2015

** Trap Bar Deadlift **
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 170.0 kgs x 2 reps
- 175.0 kgs x 1 rep
- 180.0 kgs x 5 reps PB
- 185.0 kgs x 2 reps PB

** Seated Dumbbell Press **
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps PB

** Dumbbell Row **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 15.0 kgs x 15 reps

** Hanging Leg Raise **
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps

** V-Bar Push Down **
- 20.5 kgs x 20 reps
- 22.35 kgs x 20 reps PB
- 22.35 kgs x 15 reps

** Cable Face Pull **
- 4.6 kgs x 20 reps
- 4.6 kgs x 15 reps

Added 7.5kg onto trap bar deadlift 5rm in a week
Awesome DB pressing today too
Posted from TSR Mobile

Nice dumbell rows and OHP. Good ratio - it's rare to see a someone with a balanced shoulder girdle.

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Reply 2016

Angry cucumber

OP

20

Original post

by Scrappy-coco

Nice dumbell rows and OHP. Good ratio - it's rare to see a someone with a balanced shoulder girdle.

Posted from TSR Mobile

Thanks. What ratio? Row to OHP?

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Reply 2017

Scrappy-coco

3

Original post

by Angry cucumber

Thanks. What ratio? Row to OHP?

Posted from TSR Mobile

Well your bench, rows and OHP. I think I remember you saying you had a shoulder injury so you cut back on benching?

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Reply 2018

Angry cucumber

OP

20

Original post

by Scrappy-coco

Well your bench, rows and OHP. I think I remember you saying you had a shoulder injury so you cut back on benching?

Posted from TSR Mobile

Ah I see

Yeah messed my shoulder benching so I've done it twice (and two CGBP) sessions since July lol. OHP for days

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Reply 2019

Angry cucumber

OP

20

FitNotes Workout - Friday 27th November 2015

** Deadlift **
- 110.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 160.0 kgs x 1 rep
- 170.0 kgs x 1 rep
- 175.0 kgs x 4 reps PB

** Seated Dumbbell Press **
- 45.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 8 reps PB
- 60.0 kgs x 7 reps

** Pull Up **
- 85.5 kgs x 8 reps
- 85.5 kgs x 8 reps
- 85.5 kgs x 8 reps
- 85.5 kgs x 8 reps

** T-Bar Row **
- 85.0 kgs x 15 reps PB
- 85.0 kgs x 10 reps
A rom Dazzla would have been proud of too

** Lateral Machine Raise **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Dumbbell Preacher Curl **
- 40.0 kgs x 8 reps

** Pafloff Press **
- 9.75 kgs x 10 reps
- 9.75 kgs x 10 reps

** V-Bar Push Down **
- 25.0 kgs x 20 repsPB
- 25.0 kgs x 15 reps

** Dumbbell Curl **
- 25.0 kgs x 15 reps

Did 63 pushups in a minute too
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Spliced and diced - perhaps one day, a little shredded!

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