w/out diary begins

[Oros]

24 July - Tues

Narrow stance squats (2.5kg plate between feet as spacer), 6 sets

60x16, 80x12, 100x6

drop set 100(5)80(6)60(9)

80x10x2

Leg pess s/s with seated leg curls, 3 sets

(200x20 + 54x16)x3 sets

DB lunges, 2 sets

17.5x16x2

Calf press, 5 sets

200x16x3, 200x12x2

Single leg standing raises (body weight only)

12x3 sets

25 July - Wed

Narrow pulldowns to upper chest (2 sec hold), 4 sets

60x12x4

Deadlifts, 7 sets

40x16, 70x16, 100x12, 130x10x2, 150x8x2

BB shrugs, 3 sets (5 sec hold)

40x12x2, 40x10

Benchless uni-lateral DB rows, 3 sets

22.5x12x3

[Varven]

Nice deadlifts dude..

[Benchhog]

what the hell are the following exercises

1) "Benchless uni-lateral DB rows"

2) "Low incline bench E-Z spider curls"

3) "Zottman curls"

4) why specifically "narrow stance" squats?

[Varven]

narrow stance squats place more emphasis on the quads.

A variation of these are 'china' squats. A narrow stance and you only come up half to the 3/4ths of the way before going going all the way back down. They blow your quads up and are referred to by that name as they were popular with Chinese powerlifters .

I never ever curl anything, so I wouldnt know what those exs are either.

[Oros]

27 July - Thurs

Upright cable rows s/s alt DB front raises, 2 sets

(54x16+7x20)x2 sets

Seated mach shoulder press s/s seated lateral raises, 4 sets

(70x16+7x16)x2 sets, (90x12+7x16)x2 sets

Seated DB shoulder press s/s reverse DB flyes, 2 sets

(30x16+7x12)x2 sets

Cable pushdowns s/s narrow press, 3 sets

(66x16+80x10)x3 sets

Bilateral DB kickbacks s/s narrow dips, 3 sets

(7x12+b/weightx12)x3 sets

[Oros]

After a few weeks rest to let my elbow rest and possibly heal, this afternoon back in the gym should be "enjoyable"........and going on past experiences.....tomorrow will be agony!

[Varven]

Ok, for training through tennis elbow this is what i do :

Use a pharmacy sold wrap "ace" or whatever, that is to conserve heat.

Apart from that go to sterlin sport and ask for a tennis elbow strap. They have a strap that tightens up around the forearm. I use that covered by the pharmacy wrap.

LOTS of warm up.

Post Workout, ice for about 15 - 20 mins.

Do lots of prehab and rehab work.

Take 4 joint nutrition tabs a day and 4 tablespoons of flax seed oil.

massage the scar tissue.

Physio: I have never had any success with so Im keeping away for now.

Though I suspect there will be physios out there who can treat it well.

Also search up drug called Aflutop... I havent used it.. but read my post in the steroid section .

GOOD LUCK,

if you find something that works please let me know,

[Oros]

As predicted........sore this morning, apparantly a few weeks off is the equivalent of a mega bulking phase,......up 2kg's (Oh crap!!!),......must have been all those fudge brownies, vanilla slices and farmbake cookies, not to mention the full cream flat whites and mochachinnos!!!.

From past experience 2kg's will take me about 4-5 weeks to loose without cardio, but I'll add some in this time round to see if it will speed things up a little.

14 Aug - Mon

10 min cycle

Flat BB press, 6 sets

60x12, 80x12x2, 80x10

2xdrop set 100(7)80(7)60(7)40(12)

Seated machine press s/s wide dips, 3 sets

96x12 + 15x8, 96x10 + 15x6, 96x10 + b/weightx10

Cable X-overs, 3 sets

18x20x3

Bilateral cable curls s/s alt cable curls (back to pulleys, stirrup grips), 3 sets

(24x16 + 24x10/arm)x2 sets, 30x10 + 30x6/arm

E-Z curls, 4 sets

40x6x4 sets

Unilateral DB spider curls (lying on stomach on low incline bench, hold contraction for each rep), 3 sets

8x16, 10x16, 12.5x16

10 min cycle + 10 min treadmill

[Oros]

This morning was a real fun experience just trying to get out of bed!!!!......Sore chest, arms, quads, hamies and calves,..........won't be playing twister with my daughter again anytime soon!!!!

15 Aug - Tues

10 min cycle

Narrow stance BB squats, (30-45 sec rest between sets), 6 sets

60x12, 80x10x2, 100x8, 100x6x2

Leg press s/s Unilateral leg ext'ns, 3 sets

(240x16 + 48x12/leg)x 2 sets, 270x12 + 54x8/leg

DB lunges, 1 set

17.5x12

Seated leg curls s/s Romanian BB lifts, 3 sets

(54x16 + 30x16)x 2 sets, 54x12 + 30x12

Calf press, 4 sets

200x16x2, 200x12x2

[Oros]

17 Aug - Thurs

10 min cycle

Seated shoulder press, 5 sets

60x16, 80x12x2, 100x10

drop set 100(10)80(9)

Standing DB laterals, 4 sets

8x20x2, 10x16x2

BB front raises (full length olympic bar only), 3 sets

12, 12, 10, 10

Low incline bench reverse flyes, 4 sets

8x16, 8x20, 10x10x2

Narrow BB press, 4 sets

60x12, 80x12, 80x10, 100x8

Reverse grip BB press, 3 sets

60x10, 80x8x2

Bilateral DB kickbacks, 3 sets

7x12x3

Push downs, 3 sets

66x16, 78x10x2

10 min cycle, 10 min treadmill (u gotta b brain-dead to remotely enjoy this crap!!!) :banging: :crazy: :clubbed:

[Oros]

18 Aug - Fri

Deadlifts

60x20, 80x16, 120x12x2, 160x8x2

Wide pull downs

66x16, 72x12x10, 78x8x2

Low cable rows

96x12x3

Benchless DB rows

25x12x3

BB shrugs

40x16x3

21 Aug - Mon

BB flat press

60x16, 80x12, 100x10 120x7

drop set 120(6)80(7)60(12)

Incline DB press

35x12x3

Seated mach press s/s body weight dips

96x12+12, 96x12+8, 108+6

E-Z curls

20x20, 30x20, 40x12

drop set 50(6)40(6)20(9)

Bilateral cable curls s/s alternate cable curls

(24x12+24x10/arm)x2, 30x10+30x8/arm

Low incline bench alt DB spider curls

12.5x12/arm, 15x12/arm, 17.5x8/arm

[Varven]

Your deadlifts, and military presses are looking very solid.

How much do you weigh at the moment ?

whats your bf% ?

any pics to monitor progress ?

[Oros]

After dropping from 120kg (Nov/Dec 2005) down to 105kg's (mid July 2006), I decided to take a few weeks off, ended up going back up to near 108kg

A week and a bit back into training and my weight is down to 106.5kg.

If I had to guess I'd put b/f currently at 16-19%, possibly more, but as I'm still 12 months off competeing (at 40 years), so I'm not too concerned.

Once I get my body weight down to, or less than 100kg's, then I'll go have b/f% checked.

At the moment my training is a little erratic, sometimes I try heavy, sometimes I try higher reps, and sometimes I just damn well don't try at all, which really pisses me off!!!!!

Quads are really getting down at the moment. I train on a seven day cycle, all other muscle groups are well and truelly rested, but somehow my legs are still stiff and sore when it's time to re-train them!!!

I've tried backing off the weight a little on quad day, but no change, might have to re-do the training schedule so as quads are trained every 9 or even 12 days

[Varven]

Maybe cardio is affecting recovery ?

I swear I feel a marked difference in DOMS and recovery when I supplement with glutamine.... might work for you too if your not already on it ?

Do you stretch as well ?

Also... on the issue of overtraining and soreness, it would still be possible to hit legs heavy and hard once in 7 days if you were to swap your ex choices and parameters around a bit.

I train legs (albeit powerlifting style) twice a week.. once its heavy work and the other time is for speed or the fast twitch muscle fibers.

Of course the rep ranges and ex selections are vastly different so that plays in too .

Regardlyss, sounds like you have a pretty solid base.

Good luck in training for your compt, I highly reccomend posting pics on here say every 10 - 12 weeks to keep yourself motivated.. we will keep pressing you for progress and youlll have the obligation of making changes or answering to us.

best of luck.

v.v.

[Oros]

22 Aug - Tues

Bilateral leg ext'ns

48x16x4

Narrow stance BB squats (feet parallel with 2.5kg plate as spacer between feet)

60x20, 80x12, 100x12x2, 120x6, 120x4

Leg press

280x12x2, 310x10, 310x8

Continuous unilateral leg ext'ns (no rest between alternating legs)

54x8x3

Calf press

200x12x3, 160x16x3

[poos_n_wees]

Nice work on the squats n leg press... must be feeling THAT today!

[Oros]

23 Aug - Wed

Cycle 10min + treadmill 10min

Deadlifts (each rep re-set & taken from the ground)

80x12, 120x10, 160x8, 180x4, 190x2, 160x4

BB shrugs (hold contraction for 6-8 secs)

40x10x3

Seated DB shrugs

35x12x2

Benchless DB rows

30x10x3

Narrow, parallel grip chins (body weight)

8+8+6

Hyper extn's

10x3 sets

[Varven]

Great work on deads.

Do you ever do deads on the rack from say knee height ?

I find them a great way to increase back thickness.. and you can use a LOT more weight than full deads.

Doesnt kill your lower back and hammies half as much as full deads either when recovery may be an issue.

[Oros]

Don't like rack deadlifts too much, I prefer to perform the full range of movement on all exercises.

As it is, being 5'8" makes me "short", so having to load the BB with 20kg plates already reduces the range of movement by about 2" versus loading the BB with 15kg plates.

Unfortunately MBS does not have sufficient 15kg plates for loading 200kg's+

(only has 6x15kg plates!!! :evil: :evil: :shrug: )

24 Aug - Thurs

Seated mach (plate load) shoulder press

80x16, 100x12, 120x8, 140x4

drop set 120(6)80(7)40(9)

Steep incline bench reverse flyes

8x20x2, 12.5x6x2

Wide grip front BB raises

Full length Olympic bar only x 12x3 sets

Reversed grip bench press

60x16x2, 80x12x2

Narrow grip pushdowns

78x20, 78x12

drop set 78(12)66(9)54(10)

Bilateral DB kickbacks

6x12x2

Reverse grip ext'ns

12x25x2

Forgot low incline reverse flyes for rear delts :evil: :x :evil:

[juddy]

Don't like rack deadlifts too much, I prefer to perform the full range of movement on all exercises.

As it is, being 5'8" makes me "short", so having to load the BB with 20kg plates already reduces the range of movement by about 2" versus loading the BB with 15kg plates.

Unfortunately MBS does not have sufficient 15kg plates for loading 200kg's+

(only has 6x15kg plates!!! :evil: :evil: :shrug: )

TRY STANDING ON A LOW BOX. THIS WILL GIVE YOU FULL RANGE OF MOTION USEING 20KG PLATES.

IM 5'7 AND HAVE NO PROBLEMS. A TALLER GUY WOULD HAVE TO SQUAT DOWN FURTHER TO RACH THE BAR AND WILL PUT MORE EMPHYSIS ON THE LEGS RATHER THAN THE BACK.

WHEN LIFTING OUT OF RACKS AND FOR THAT MATTER OFF THE FLOOR, MAKE SURE YOUR SHOULDERS ARE WELL OVER THE BAR AS THIS WILL PUT MORE EMPHYSIS ON YOUR LOWER BACK AND IS THE CORRECT TECHNIQUE TO USE.

HOPE THIS HELPS

[Oros]

I used to have a 2" block of wood at MBS specifically for that purpose, but it got tossed by the owner, so for a little extra height during deadlifts I've been standing on 10kg plates (one under each foot)

[Oros]

25 Aug - Fri

Wide grip low cable rows

66x16, 90x12x2, 96x10x2

Straight arm pulldowns s/s wide grip pulldowns

36x20+66x12, 36x16+78x10, 36x12+84x10,

Wide grip pulldowns

84x6x2 sets

Low incline bench reverse flyes

8x16, 10x12x2, 12.5x6

15 min cycle

27 Aug - Sun

10 min treadmill

Seated leg curls s/s BB Romanian lifts

48x20+30x12, 48x16+30x12, (60x12+30x10)x2 sets

Ham/glute raises

2x3 sets

Calf press

160x20x2, 160x16x2, 200x12x2, 200x10

drop set 200(10)160(9)120(12)

10 min treadmill

[Oros]

28 Aug - Mon

12 min treadmill

Flat BB press

70x16, 90x12, 100x10

Drop set 125(4)100(5)70(7)40(12), 125x3

Low incline DB fly/press (1 fly + 1 press = 1 rep)

20x12+8 extra presses, 22x8+6 presses, 25x7+6 presses

Wide grip b/weight dips s/s seated mach bench press

12+96x12, 10+96x12, 10+96(10)(7)(2)

Bilateral cable curls s/s alt cable curls (stirrup grip, back facing towards pulleys)

24x16+24x10/arm, 30x12+30x10/arm, 36x6+36x4/arm

E-Z bar curls

40x8, 40x10, 50x5

Drop set 50(4)40(6)20(7)

Low incline bench alt DB spider curls (facing bench)

12.5x12, 15x12, 17.5x10

10 min cycle

10 min treadmill

[Oros]

29 Aug - Tues

Real DEKCUF training session last night!!! :x :evil:

Bilateral leg ext'ns

48x16x3

Narrow stance squats

70x16, 90x12, 100x10, set up for 120, went for quick leak and weigh myself, when I returned some young, witless wonder had ignored the fact that my sweat towel was hanging on the rack, and my drink bottle was in plain sight on the floor next to the rack, and had removed all the plates and set himself up with 10kg (total) on the bar to do BB curls.... :x :madman: :banging: .......BB curls in a squat rack, gen "Y" DIP SHIT!!!!! :disgusted: :crazy:

By now I had totally lost interest with even carrying on with squats,.......over to the leg press machine, the same witless wonder's blondie girlfriend is busy with 4 sets of 10 reps calf presses......with NO PLATES ON THE MACHINE!!!!!....waste of time and effort :evil: :doh: ...........one concession though...........doubt this girlie is a virgin,.....but, DAMN,........she still has the juicey BOX it came in. =P~

All praise :pray: , tight fitting, :clap: , form hugging, \:D/ , light coloured, :nod: , WOMEN's, workout clothing......... :nod:........and,....of course the 5'5", 10% bf women who actually wear them!!!!!

Sorry, was that all in bad taste? :smackbottom: . Never mind, I won't look next time.... :nono:

On with a messed up training session

Straight arm pulldowns s/s wide grip pulldowns

36x12+72x12, 36x12+78x10, 36x10+84x6

Narrow grip pull-ups (b/weight)

9+7+6

Benchless DB rows

25x12, 32.5x12, 37.5x8, 37.5x6

Steep incline reverse flyes

8x16x2, 10x12x2

Wide grip BB front raises (Olympic squat bar only)

3x12 reps

Seated shoulder press (plate load) seated facing the backrest

40x16x4

[poos_n_wees]

Narrow stance squats

70x16, 90x12, 100x10, set up for 120, went for quick leak and weigh myself, when I returned some young, witless wonder had ignored the fact that my sweat towel was hanging on the rack, and my drink bottle was in plain sight on the floor next to the rack, and had removed all the plates and set himself up with 10kg (total) on the bar to do BB curls.... :x :madman: :banging: .......BB curls in a squat rack, gen "Y" DIP SHIT!!!!! :disgusted: :crazy:

THIS is a pet hate of mine... you practically hafta put police tape around equipment you're using so ppl get the idea that its taken

Real DEKCUF training session last night!!! :x :evil:

I almost googled this to find out what type of training it was