Time to be Unfat.

[poos_n_wees]

Thurs 17/8

Lower, DL dom

Warmup: 10mins - treadmill

Deads 5x5

10 x 50kg

5 x 70

5 x 80

5 x 90

5 x 90

5 x 95

DB Step Ups 3x12

12 each x 12kg's

12 " x 14's

12 " x 17's

Lying leg curls 3x8-10

10 x 65lbs

10 x 80

9.5 x 85

Single leg hyperextensions 3x8-10

8 x BW

8 x BW

8 x BW

**10mins static stretching

Cardio: off

Diet: off

Felt like some chinese food and chocolate cake for dinner so I had some

Urmm... need to add another heavy compound lift to this mix next time - prolly front squats or some form of lunge

[Oros]

Good avatar, even better work-outs, makes me feel even worse about my lazy ass squats being barely equal to my body weight, and as a ratio, way behind my deadlifts & leg press.

With regards your wrist during push press, you may need to sacrifice a few cycles concentrating more on keeping your wrists "hard" during the exercise, rather than concentrating on feeling the exercises work the target muscle.

Once correct wrist positioning and correct form becomes instinctive, then go back to increasing the weight and feeling the muscle working.

As for a training partner,.......there are definitely pro's and con's. Until a few months ago I was quite happily training solo, varying each workout slightly due to either a piece of equipment was already in use, or just because I damn well felt like trying a new exercise or rep range,........but, now, not only am I kept waiting some evenings (6:30pm sharp!!!, means 6:30 SHARP!!!!), but now theres a big inquisition and discussion if anything varies from a previous workout...........

The idea of a training partner for me, is assistance (spotting) when crucially needed, assistance with forced reps, and inspiration to achieve MORE each and every workout,.......if you can't get 100% of all of the above from your training partner,.........don't waste your time on them,.....go back to solo training.

Hmmmmm, based on that little schpeel, I guess it's back to solo for me!!!

[Paul]

I reckon the only way to have the perfect trainning partner is if u pay him :pfft:

[poos_n_wees]

With regards your wrist during push press, you may need to sacrifice a few cycles concentrating more on keeping your wrists "hard" during the exercise, rather than concentrating on feeling the exercises work the target muscle.

Once correct wrist positioning and correct form becomes instinctive, then go back to increasing the weight and feeling the muscle working.

Shot :grin:

Yeah, I just saw this vid:

and now I realise I was doin them all wrong... wot a 'tard My push press looked more like a cheated BB miliatry press - I wasn't exploding to push the BB up. Next time I'll definitely go lighter n focus more on form :nod:

The idea of a training partner for me, is assistance (spotting) when crucially needed, assistance with forced reps, and inspiration to achieve MORE each and every workout,.......if you can't get 100% of all of the above from your training partner,.........don't waste your time on them,.....go back to solo training.

true, having someone to assist n motivate you would be a definite advantage. I used to train with a friend back in the day but it jus took too long to load/unload plates etc and I think we spent more time talking than lifting. So i'll just fly solo for now n see how we go

[Varven]

Training partners can be great if you have someone with similair characteristics/goals/mindset etc... and size !

Ive never found a steady work out partner, however, everytime Ive achieved a PB on my lifts, its invariably cause Im motivated to compete with stronger lifters who are working out with me and Im being spotted by them.

Id love to find another lift who is interested in a similair strenght programme to me (West Side conjugate system) that is around my size and my lifts.. but I think the chances are slim ... !

However since Ive joined up @ Gillies gym.. I am forces to push myself harder to save face in front off the big boys like Big Mac and Expensive Urine... and being the nice boys that they are theyre always willing to spot my sorry ass from getting pinned under a babylike 140/150kg squat

So my best advice if find a hardcore gym or hardcore buddy and things will improve

[2guns]

my training partner aint as hard out as me and comes to the gym probably 4 times a week.

so i got the best of both, training partner 4 times a week and the other 3 days i got to train by myself.

works really well for me

[poos_n_wees]

So my best advice if find a hardcore gym or hardcore buddy and things will improve

Word. Thanks man.

Fri 19/08

Was supposed to do sum HIIT at the gym today (was raining outside) but it must've been national cardio day or something cos every single machine was taken up (theres like 12 treadmills n even more stationary bikes :shock:)

So I just did some abs n calves junk n called it a day.

Sat 20/8

Today was a write-off with me getting on the piss last night. No regrets though, crap its been ages since Ive had a good drink like that! Sweet.

[poos_n_wees]

Haven't been to the gym in 4 days but it seems like way more than that, and it feels gross. Its almost like an addiction - you miss a day you were supposed to work out and the withdrawal symptoms (guilt, feeling yuk etc) come out. BUT - on the flipside have been busy with work and my course. I have NO MORE assignments to do for my course - all handed in and done, so I'm definitely looking forward to kickin my ass at the gym tonight

Does anyone use limewire to download music from the net? Its pretty cool... 'cept I can't seem to find a decent download of Numb/Encore by Linkin park. They always seem to skip or have random static-y noises in the middle. Or the worst: I start downloading it - go away and do something else, come back to see that its finished downloading and the mofo plays NOTHING when I play it Sucks.

Anyway - its quads n calves tonight...

[Varven]

Some tracks are like that.. I think they are anti piracy attempts.

Another one is Disturbed's : down with the sickness

Same deal.

Ive given up on Limewire these days.

Bit torrents seem the way to go .

I use Azureus.

Looking forward to those heavy squats !

[Pseudonym]

I tried Limewire briefly a while back, but didn't like it. Can't remember why though - might have been spyware/adverts?

I've never really got into bit torrents. From what I understand, the files you can see depend on what server you're connected to - which means you've got to know where to start before you begin. Kind of defeats the purpose of a search utility really!

Personally, I think it's eMule all the way! It's based on the eDonkey network (in fact, it even shares files with eDonkey users), only it's better. http://www.emule-project.net/

Emule links all its servers together, which means by connecting to one, you can search them all. That gives you access to a huge number of files, and easy searching. I've managed to find some pretty obscure stuff that I'm sure I wouldn't have been able to get any other way.

[Varven]

I tried Limewire briefly a while back, but didn't like it. Can't remember why though - might have been spyware/adverts?

I've never really got into bit torrents. From what I understand, the files you can see depend on what server you're connected to - which means you've got to know where to start before you begin. Kind of defeats the purpose of a search utility really!

Personally, I think it's eMule all the way! It's based on the eDonkey network (in fact, it even shares files with eDonkey users), only it's better. http://www.emule-project.net/

Emule links all its servers together, which means by connecting to one, you can search them all. That gives you access to a huge number of files, and easy searching. I've managed to find some pretty obscure stuff that I'm sure I wouldn't have been able to get any other way.

Is Emule a p2p filesharing device like limewire, kazaa etc or is it more of a concept like bit torrent ? (cant open it at emule).

I highly agree with you on having to know about the file before finding it on bit torrent.

[poos_n_wees]

Bit torrents seem the way to go .

I use Azureus.

Ummm... wot are bit torrents?

There aren't any adverts on limewire.. hopefully no spyware too Haven't had any problems with it so far (had it about a year now) - its just that ONE song that I can't seem to find. Weird. Had a look-see into that eMule site though, and it sounds promising...

Weds 23/08

Lower, squat emphasis

Warmup: 10mins on treadmill

Full squats

10 x 50kgs -- warmup

6 x 60

5 x 70

5 x 75

5 x 75

5 x 80 :jive:

** Funny thing about this is that I could've gone heavier or done a few more reps w/the 80... will up the weight next time :grin:

BB Reverse lunges

8 each x 40kgs

8 " x 40

8 " x 50

Leg press

12 x 3pps

10 x 3pps + 10kgs

8 x 3pps + 10kgs

** can't be bothered with the addding :roll:

Lying leg curl

12 x 65lbs

12 x 80

12 x 85

Standing calf raises

12 x 210

12 x 210

12 x 210

Hack squat calf raises

10 x 40kgs

10 x 40

10 x 40

Then I went home.

Cardio:

Diet: On

[ExpensiveUrine]

Good squats and deads, well done. I'd probably spend time on 80 for squats (as well as deads with 95) trying to do a few more sets of 5 for next couple of workouts and then move up but that's just me. Good work.

[Pseudonym]

Is Emule a p2p filesharing device like limewire, kazaa etc or is it more of a concept like bit torrent ? (cant open it at emule).

I highly agree with you on having to know about the file before finding it on bit torrent.

It's a device, rather than a concept. I don't know why you couldn't get it from the eMule website - try here.

(BTW - if you're looking for eMule, there are a couple of fake sites out there that charge or contain versions with spyware. The real version at the above address is free and has no spyware.)

Look at this - once again, Wikipedia delivers the goods. That site constantly impresses me... :roll:

http://en.wikipedia.org/wiki/Comparison ... plications

[poos_n_wees]

Good squats and deads, well done. I'd probably spend time on 80 for squats (as well as deads with 95) trying to do a few more sets of 5 for next couple of workouts and then move up but that's just me. Good work.

hey thanks man. Yeah, think I was gettin a bit ahead of myself for a min there - will try and do a few more sets of the 80's before moving on.

Downloaded this song the other day: Fort Minor - Remember the Name. Wicked workout song.

The powerrack rocks.

That is all.

[poos_n_wees]

Thurs 24/8

Upper, vert. emphasis

Warmup: 10mins - treadmill

Seated DB Press - 5x5

10 x 10kg's

6 x 12's

5 x 14's

5 x 14's

5 x 14's

5 x 14's <

Incline DB Press - 3x8

8 x 17kg's

8 x 17's

8 x 17's

Lat Pulldowns - 5x5

10 x 50lbs

5 x 80

5 x 65 -- to get form right

5 x 80

5 x 80

5 x 65

I'm a weak sissy girl

TBar Rows - 3x8

10 x 20kg

10 x 30

8 x 35

8 x 30 << for kicks :roll:

Tri pushdowns - 3x12

12 x 2plates

12 x 3

12 x 4

8 x 4

Reverse pushdowns - 3x12

10 x 2plates

10 x 2

10 x 2

Bench dips 3x10

10 x BW

10 x BW

9 x BW

Rope pulldowns 3x8

12 x 1plate

8 x 1.5

8 x 1.5

Cardio: 40mins walk around my 'hood yo

Diet: off... umm yeah.

The reason for the high volume on the tri's was that I could'nt get a pump in them.. so I kept doing stuff till I did, and it worked :grin:

[Varven]

Good work on incliines and db presses.

If you want a good tricep pump, always try to hit it with one heavy compoun movement followed by the isolation stuff.

For instance if you can, drop the bench dips for proper dips on a dipping station (unassisted), Or even use close grip bench presses.

Follow that with bb/db skull crushers and maybe one or 2 high rep sets of cable/pulleything pushdowns and u will have a mean pump .

[poos_n_wees]

Good work on incliines and db presses.

If you want a good tricep pump, always try to hit it with one heavy compoun movement followed by the isolation stuff.

For instance if you can, drop the bench dips for proper dips on a dipping station (unassisted), Or even use close grip bench presses.

Follow that with bb/db skull crushers and maybe one or 2 high rep sets of cable/pulleything pushdowns and u will have a mean pump .

Thanks for this... I actually would prefer to drop the bench dips and do the proper dips 'cept I can't even dip my own bodyweight - actually scratch that - I've never tried to, and I guess I'm too shamed to even try in case I can't I know, I know... leave your ego at the door and all that jazz..

[Varven]

Dips:

I couldnt do them at bw either when I first started.

This is how I got them up:

Raise yourself, and lower yourself slowly. If you cant push your self back up, its fine, try your best.

Do this twice a week for about 3/4 sets of (2/3 reps if you are not able to push yourself back up).

In time if you are able to control your descent, you will be strong enough to push yourself back up as well.

Good pic, nice taper in the back and love the definition in the arms. keep up the good work and keep posting up pics for motivation.

[Marcus]

I'd drop dips all together & hammer an exercise you can do properly. Get your strength up there & then try dips again.

[Pseudonym]

What about placing your feet on a box or bench out a bit from the dipping station, and "assisting" yourself as much as you need? (Only as much as you need, though - it's easy to cheat with this method! :wink:) I've never actually tried this for dips - in fact, I've only just thought of it now - but I can't see why it wouldn't work.

If you felt too self-concious doing that, as Marcus says, there are other exercises you can do. Tricep cable pushdowns are a reasonably similar substitute, although they don't provide the same stretch that dips do.

[2guns]

build yr strength with close grip bench press then in no time ull be able to dip yr body weight and add weights around a chain belt to

[deegee]

Nice definition in the delts and good shape to your biceps. On the dips I am with Marcus I would come back to them later.

[poos_n_wees]

I think I'll do the negatives that someone suggested - hoist or jump up, then dip down slowly -- and then follow up with a superset: BB skullcrushers w/close grip presses (with the EZBar). Shot. I was getting sick of tri pushdowns :grin:

Thanks yall for the advice man.

Sunday 27/08

Lower, Ham Dom.

Good Mornings - 5x5

10 x 20kg -- warmup

5 x 30

5 x 40

5 x 45

5 x 45

5 x 45

Romanian DLs - 3x10

10 x 40kg

10 x 50

10 x 60

DB stepups onto bench - 3x12

12 each x 12kg's

12 " x 13's

12 " x 14's

Unilateral lying leg curls (unilateral means single leg right? ) - 3x10

10 each x 30lbs

10 " x 30

10 " x 30

Harrop curls on the lat pulldown machine - 3x10

10 x BW

9 x BW

4 x BW :oops:

Standing calf raises

12 x 180

12 x 180

12 x 195

**Wanted to do seated calf raises too but some twat decided he was gonna do 593 sets of 20 on it and we only have one machine

Cardio: Off

Diet: Off :roll:

[ExpensiveUrine]

**Wanted to do seated calf raises too but some twat decided he was gonna do 593 sets of 20 on it and we only have one machine

Duudez, u gotsta train 4 da pump!!!1111

Do you touch the ground (with the bar) during a lowering phase in Romanians?

Can't remember last time I did a sunday training. Good work.