basics

[startinfromscratch]

f*ck.

man, i eat the same shit day in, day out. so it mustve been food poisoning... last night was up half the night yakking up my dinner and nightshake, both ends. today is supposed to be heavy squats! iv held down brekkie + some shit food i ate on way home from work, so will still endeavour to get in today. fucken chicken. :evil:

[Sportsgirl]

Hope you feel better H! We're going to be going in earlier today. I'm doing a step class \:D/

[rose]

Try to chug some potassium + sodium to replace lost electrolytes sir :shock:

1L water, 3/4 tsp sea salt, 1/2 tsp baking soda, 4 tsp cream of tartar (up to 780mg potassium per tsp), 1T sugar/dextrose, optional: 1T orange juice or 2 tsp lemon juice :salute: Good luck, hope you feel better soon.

[steak]

f*ck.

man, i eat the same shit day in, day out. so it mustve been food poisoning... last night was up half the night yakking up my dinner and nightshake, both ends. today is supposed to be heavy squats! iv held down brekkie + some shit food i ate on way home from work, so will still endeavour to get in today. fucken chicken. :evil:

bad buzz! a rest day wont kill ya to get it sorted

or

HTFU :grin:

dodgy chooks :twisted:

[boostinggtir]

chopchop is the answer to all your problems!!!!

[startinfromscratch]

Hope you feel better H! We're going to be going in earlier today. I'm doing a step class \:D/

thanks chick! im yet to pick up my sacks and do a class, of any sort

Try to chug some potassium + sodium to replace lost electrolytes sir :shock:

1L water, 3/4 tsp sea salt, 1/2 tsp baking soda, 4 tsp cream of tartar (up to 780mg potassium per tsp), 1T sugar/dextrose, optional: 1T orange juice or 2 tsp lemon juice :salute: Good luck, hope you feel better soon.

thanks missy, youd think a baker would have some of that stuff lying around, but im a useless c*nt :nod:

bad buzz! a rest day wont kill ya to get it sorted

or

HTFU :grin:

dodgy chooks :twisted:

option 2 :twisted: :twisted:

chopchop is the answer to all your problems!!!!

im not a rich gangsta like you bro, chopchop is lotsa $$, and tastes even worse than normal chicken

i musta really been heaving last night, looked in the mirror this morning and i have 'blood spots' (vessels) on my upper eyes/eyelids

couldnt bear the thought of a rest day, so i compromised, just went in and did a little squatting. all of the tripes were utter grinders, ugly as f*ck. but given the circumstances, was a worthwile trip. last week was 90x2PB,100x2PB

squats

40k,50,70k warmups, 5 reps each, plus stretches

90x1 - seeing how it felt

100x3PB (ugly as, 3rd rep dubious for depth)

90x3

90x3

90x3

80x3(wide stance) -just thought id try it.

thats it! lol. still left sweaty, no point going apeshit when bodys not there to keep up. so all in all, compared to yesterday,

[steak]

good onya bro 8)

Tune - 9/10 :clap:

[Luigi]

good song :clap: nice work on the squats, you tryd doing more reps ? and less weight

[jono]

nice squatting mate

[startinfromscratch]

good onya bro 8)

Tune - 9/10 :clap:

chrz

good song :clap: nice work on the squats, you tryd doing more reps ? and less weight

yea, periodically il be changing to 5's, triples, ramps etc. just mix it up.

nice squatting mate

chur franco!

[rose]

*High five*

[Beef]

chopchop is the answer to all your problems!!!!

i'd rather get food poisoning from real chicken on the odd occasion than eat that shit

[Big john]

gangsta work out even w/sickness

[startinfromscratch]

*High five*

*CHEST*

chopchop is the answer to all your problems!!!!

i'd rather get food poisoning from real chicken on the odd occasion than eat that shit

:nod:

gangsta work out even w/sickness

churs brah!

[startinfromscratch]

man, ive always known my upper chest is weak,(more than the rest anyways) but today, was just shameful. form was good, but should have done some shoulder warmups, as delts are complaining. seems obvious that i needa focus on upper chest to get my bench up! :evil: :evil:

inc. bench

warmups

60x5

65x5PB

60x5

60x5

60x5

60x5 :oops: this shouldnt be hard! :oops:

JM press (sm)

5 sets 5 reps

cross-chest db ext

5 sets 5 reps, no rests.

i have the upper chest of a 5 year old chinese girl.

[steak]

seems obvious that i needa focus on upper chest to get my bench up!

or you could focus on your bench to get your bench up..

[Luigi]

seems obvious that i needa focus on upper chest to get my bench up!

or you could focus on your bench to get your bench up..

lol i like the way you think !

[steak]

i wasnt being a c*nt bro...just what has worked for me so far has been adding in the assistance exercises like 2" and 4" boards, floor presses, bands and coming soon, chains. all done flat bench and every now and then some incline work with dumbells/barbells

[startinfromscratch]

i wasnt being a c*nt bro...just what has worked for me so far has been adding in the assistance exercises like 2" and 4" boards, floor presses, bands and coming soon, chains. all done flat bench and every now and then some incline work with dumbells/barbells

i agree, and to clarify i didnt mean that i was gonna stop flat benching or anything, was just pointing out the comparatively big diff in strength from flat/incline.

your results/logic suggest that boards/bands chains etc would def help develop bench-100% agree. unfortunatly i dont have any of that stuff, so have to mix it up in other ways.

[rose]

I don't have boards or bands either. For 2" I use the blood pressure box at the gym. It measures 2" exactly. For 4" I strap it to a piece of wood with a bandage from the first aid kit. Nothing flash about my gear, LOL. Nothing flash about me though either :doh: Heh.

Floor press, lockouts done in the rack, anything that measures 2" and 4", can use these to address bench weaknesses, in addition to cycling things like incline and close grip bench. Maybe give some of these a try too Mr Scratch?

Oh and in response to *CHEST*... *crotch*, *arse* or *triceps*? :pfft:

[startinfromscratch]

I don't have boards or bands either. For 2" I use the blood pressure box at the gym. It measures 2" exactly. For 4" I strap it to a piece of wood with a bandage from the first aid kit. Nothing flash about my gear, LOL. Nothing flash about me though either :doh: Heh.

Floor press, lockouts done in the rack, anything that measures 2" and 4", can use these to address bench weaknesses, in addition to cycling things like incline and close grip bench. Maybe give some of these a try too Mr Scratch?

hmm good ideas there missy,

just for tat you get:

Oh and in response to *CHEST*... *crotch*, *arse* or *triceps*? :pfft:

[ThePman]

I just went down to Bunnings and got a $5 piece of that pink-ass lumber you sell down here and cut it into bits. Got a 1, 2, and 3-board out of it.

[Mike Zero]

I don't have boards or bands either. For 2" I use the blood pressure box at the gym. It measures 2" exactly. For 4" I strap it to a piece of wood with a bandage from the first aid kit. Nothing flash about my gear, LOL. Nothing flash about me though either :doh: Heh.

Floor press, lockouts done in the rack, anything that measures 2" and 4", can use these to address bench weaknesses, in addition to cycling things like incline and close grip bench. Maybe give some of these a try too Mr Scratch?

Oh and in response to *CHEST*... *crotch*, *arse* or *triceps*? :pfft:

Or just boards! Back when I trained at a normal gym I made 1-4 boards for about $10.

[Sportsgirl]

seems obvious that i needa focus on upper chest to get my bench up!

or you could focus on your bench to get your bench up..

Yep, I got my bench up pretty good by benching twice a week. From what I remember, one day was a heavy day and the other was a volume day.

[rose]

Or just boards! Back when I trained at a normal gym I made 1-4 boards for about $10.

I just make do with what's available. It's free and I don't have to piss round remembering to take stuff with me if I can't stash it at the gym. Does the same job. If you drive to the gym you could leave them in your car though aye.