middle finger up

[Athena]

yeah, too much drinking and not enough food will set you back if you do it enough...and will get ya sick if you do it even once or twice.

good job on the pr and brilliant work getting it done even with graveyard shifts in there!

~athi

[mattypyuu]

Week 5. Day 31.

Tuesday, 12

- Squats

mobility, stretching, leg ext.

60 x 10

100 x 5

140 x 2

160 x 1

180 x 1 [PB] - +20kg

~ BB Shrugs

~ SM Shrugs

~ DB Shrugs

comments: was happy with just a 180 squat, for some reason i wasn't in the mental state of lifting heavy, so i stopped at 180. Feeling fatigued still.

[mattypyuu]

yeah, too much drinking and not enough food will set you back if you do it enough...and will get ya sick if you do it even once or twice.

good job on the pr and brilliant work getting it done even with graveyard shifts in there!

~athi

thanks man :nod:

[mattypyuu]

Week 5. Day 33.

Thursday, 14

- Deadlifts

60 x 10+

100 x 5

140 x 5

180 x 2

200 x 1

220 x 1 [PB] +10kg

230 (attempt)

230 (attempt)

~ Pull Ups (underhand-grip), 4 sets

~ HS Row (low), 3 sets

~ Lat Pulls (Close Grip - V Bar), 3 sets

~ DB Rows, 3 sets

~ Bi's

comments: post-grave. Felt really good thou, i think the thing thats holding me back is the "hype" before the lift, sometimes i feel like a douche getting all hyped up & grabbing everyones attention, especially in a community gym lol, need to get over this xD Nonetheless im pleased with a +10kg PB, considering i haven't even touched Deadlifts since training, probably the smolov squats carried over to my deads.

[mattypyuu]

Week 5. Day 32.

Wednesday, 13

- Off.

[mattypyuu]

Week 5. Day 33.

Thursday, 14

- Deadlifts

60 x 10+

100 x 5

140 x 5

180 x 2

200 x 1

220 x 1 [PB] +10kg

230 (attempt)

230 (attempt)

~ Pull Ups (underhand-grip), 4 sets

~ HS Row (low), 3 sets

~ Lat Pulls (Close Grip - V Bar), 3 sets

~ DB Rows, 3 sets

~ Bi's

comments: post-grave. Felt really good thou, i think the thing thats holding me back is the "hype" before the lift, sometimes i feel like a douche getting all hyped up & grabbing everyones attention, especially in a community gym lol, need to get over this xD Nonetheless im pleased with a +10kg PB, considering i haven't even touched Deadlifts since training, probably the smolov squats carried over to my deads.

[Athena]

i think the thing thats holding me back is the "hype" before the lift, sometimes i feel like a douche getting all hyped up & grabbing everyones attention, especially in a community gym lol, need to get over this

i work at (and train at) a community gym and i kinda get a kick out of everyone's reaction to my training...here i am this relatively small chick grunting and huffing out some heavy lifts. it intimidates the weak, and that's fine with me. those who aren't intimidated are the folks i want to get to know.

Nonetheless im pleased with a +10kg PB, considering i haven't even touched Deadlifts since training, probably the smolov squats carried over to my deads.

easily could be. congrats on keeping the pb's coming up!

~athi

[mattypyuu]

i think the thing thats holding me back is the "hype" before the lift, sometimes i feel like a douche getting all hyped up & grabbing everyones attention, especially in a community gym lol, need to get over this

i work at (and train at) a community gym and i kinda get a kick out of everyone's reaction to my training...here i am this relatively small chick grunting and huffing out some heavy lifts. it intimidates the weak, and that's fine with me. those who aren't intimidated are the folks i want to get to know.

beast :shock: i find its easier when i have my ipod thou, since you can't really hear your grunts lol, i left mine back in wellington, need to buy another, its a really good focusing tool for me (:

Nonetheless im pleased with a +10kg PB, considering i haven't even touched Deadlifts since training, probably the smolov squats carried over to my deads.

easily could be. congrats on keeping the pb's coming up!

~athi

thanks again!!

[mattypyuu]

Week 5. Day 34.

Friday, 15

- Overhead Press

bar x 10+

40 x 10

60 x 4

80 x 1

100 (attempt)

90 x 1 - 1RM

60 x 8

70 x 2 x 5

60 x 5

~ Dips, 2 sets

> Close Grip Bench, 2 sets

~ BB Shrugs, 3 sets

~ SM Shrugs, 3 sets

~ DB Shrugs, 3 sets

comments: OHP, i actually really thought i could do 100kg, took abit more than i could chew. 80 felt light, so i jumped to 100, i took it above my head, but couldn't lock out. Still pleased @ my first 1RM attempt, but hoping for 2pps next time!

[mattypyuu]

Saturday, 16 - rest/off

Sunday, 17 - rest/off

=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=

Week 6. Day 37. [post-grave]

Monday, 18

Skipped the 2 week deload since i've already had 2 weeks off from flu etc.

Start of the Smolove Intense Mesocycle

- Squats

Mobility work, stretching, BW squats etc.

bar x lots

60 x 12

100 x 5

115 x 3

135 x 4

155 x 3 x 4

155 x 4

~ BB Shrugs, 3 sets

~ SM Shrugs, 3 sets

~ DB Shrugs, 3 sets

[mattypyuu]

Just finished my graveshift, the top of my tibia (Right) has been muthafuckin' sore ever since the gym session, i could feel it when i was doing squats too but i thought it would go away like last time. During the shift it was pretty bad, i couldn't bend my knee without flinching, right now its a little better.

Anyway pretty sure its a stress fracture. All the symptoms are bang on from when i had my last stress fracture. 1. When i tap around the bone it hurts like a muthafucka, 2. After the first couple of reps from squatting its painful, then the pain goes away as i continue to squat. This was the same as running, the first 10mins of running was painful as f*ck, then the pain would go away... Might try squatting with wraps too from now on.

Duno what to do right now. Continue smolov or call it quits and just start sheiko. I'll decide later today when i wake up i guess.

Also, i think i know what triggered it; Squatting 4/week >> 2-3 weeks without squatting >> pulled 1RM's (overloading stress on bone). If i didn't take the long break between my 1RM's my tibia would of been still use to the workload and could handle the stress.

[mattypyuu]

Week 6. Day 38. [post-grave]

Tuesday, 17

Start of 2nd Smolov Jr. Cycle

- Bench

bar x 10

60 x 10

102.5 x 6 x 6

~ Pull Ups (wide), 3 sets

~ HS Row (high), 3 sets

~ Lat Pull (wide), 3 sets

~ DB Row, 2 sets

comments: felt tired the whole session, skipped bi's cause of it. Bench felt light thou.

[mattypyuu]

Week 6. Day 39. [post-grave] - 12 hr shift last night, 11pm - 11am, crazy tired. Woke up at 6pm, then went straight to gym.

Wednesday, 20

- Deadlifts

60 x lots

100 x 12

140 x 5

160 x 3

175 x 2

190 x 2

200 x 2

~ BB Shrugs

~ SM Shrugs

~ DB Shrugs

comments: deads felt good, hands fucking sore as shit thou. I wanna be able to dead 200 for 8 comfortably thou. Anyway enjoyed deadlifting, my fav lift.

Also, ima pull out of the smolov for now, let my knee rest up abit. Im so happy i can still deadlift without aggravating my knee.

[mattypyuu]

Thursday 21, March 2013

Guess this is my rest day today, didn't get to sleep untill 6am last night because of my sleeping pattern is all fucked up from the graveshifts, spent the night watching TV Shows & Movies Was suppose to wake up at 12noon to gym before work, but slept in till 3.30pm, work started at 4pm. hopefully my body lets me sleep atleast before 3am tonight!

This is when i wish my gym was opened 24/7.

[mattypyuu]

Friday 22, March 2013

- Bench

bar x 10

60 x 10

110 x 7 x 5

~ Pull Ups (underhand grip), 3 sets

~ HS Row (inside grip), 3 sets

~ Lat Pull (Close V-grip), 3 sets

~ DB Row, 2 sets

[mattypyuu]

Monday 25, March 2013

- Bench

60 x 10

100 x 6 x 6

~ Pull Ups (wide), 4 sets

~ HS Row (high), 3 sets

~ Lat Pull (wide), 3 sets

~ DB Row, 3 sets

~ Bi's

comments: bench felt light as f*ck, huge difference when your using leg drive, i could power up the bench nicely (i only just recently started using this). Was motivated af this session :grin: felt good, sick pump in the bi's at the end.

i train back twice a week, im wondering if its too much, i've been doing this for almost 2 months thou, no signs of overtraining/fatigue so i guess my body can handle it. Im feeling alot stronger in my back exercises than when i use to do bodybuilding type training too.

[mattypyuu]

Tuesday 26, March 2013

- Deadlifts

60 x lots

100 x 12

140 x 8

175 x 4

190 x 2

210 x 2

just went to gym to pull some deads, was gonna pull a day off (felt tiredness from grave), but said - f*ck it, and went gym :grin:

was suppose to add some power shrugs / bb shrugs but was running late.

note2self: need to buy chalk, bar was slipping on the last 210 rep.

[Athena]

Tuesday 26, March 2013 (post-grave)

just went to gym to pull some deads, was gonna pull a day off (felt tiredness from grave), but said - f*ck it, and went gym :grin:

NICE!! That's how it's done!!

[mattypyuu]

Wednesday 27, March 2013

- Bench

bar x lots

60 x 10

107.5 x 7 x 5

[mattypyuu]

Tuesday 26, March 2013 (post-grave)

just went to gym to pull some deads, was gonna pull a day off (felt tiredness from grave), but said - f*ck it, and went gym :grin:

NICE!! That's how it's done!!

:twisted:

[mattypyuu]

Wednesday 27, March 2013

- Back/Traps & Bi's

~ Pull Ups (underhand-grip), 5 sets

~ Low Row (v-grip), 3 sets

~ Lat Pulls (v-grip), 3 sets

~ DB Rows, 3 sets

~ BB Shrugs, 5 sets

~ SM Shrugs, 3 sets

~ DB Shrugs, 1 set

~ Bi's

comments: nice in-the-zone session. Last time i did Low Row i was pulling 57-67's, today on my last set i was pulling 97's. Huge strength gain in that area. 3 stacks away from the full stack :grin:

I miss squats.

[Athena]

comments: nice in-the-zone session.

those are the best, really. that's when you know you're really hitting it well.

3 stacks away from the full stack :grin:

[Athena]

[mattypyuu]

Tuesday 2, April 2013

Start of Sheiko #29

#29 run off; 140 bench & 220 deadlift (no squats due to injury)

- Bench

75 x 1 x 5

90 x 2 x 4

105 x 2 x 3

113 x 3 x 5

~ Leg Ext & Leg Curls (still can't squat )

5 sets each.

~ Good Mornings 5 x 5

- Bench

75 x 1 x 5

90 x 1 x 5

105 x 4 x 4

~ Dips, 5 x 5 (weighted)

~ DB Flys, 3 x 8

comments: felt good to be back in the gym from the long break. Sucked that my gym was closed during, was itchy as hell to just push weight around. I've grown a real passion for lifting now, kinda strange cause i've never felt this strong towards lifting before.

[mattypyuu]

[attachment=0]I do because I can.jpg[/attachment]

nice :grin: