Square Peg's guide to electronica

[autechre]

Inverted Rows 3xF - elevated feet on a swiss ball - these sucked ass, just couldn't get stable enough. Moar work required me thinks.

use a step box or pull up a bench mate and rest ya hooves on that :wink:

Yeah I normally put em on a bench, but the rack I do them in was occupied by a dude doing partial squats :pfft: I had to improvise on the smith machine and it failed :grin:

Not enough room at Shiny Land for all to play :x

[autechre]

Gym:

Squats 5x5 - 87.5kg - only a couple of warmup sets this time and these were good.

Overhead Press 5x5 - 42.5kg - got them done easy this week after last weeks fail.

Deadlifts 1x5 - 95kg

Chins 3xF - 8, 6, 3

Prones 3x30s

After that, shovelled some food down my gullet and went to karate for the first time ever. f*ck me, it was a lot of fun :grin: I was sweating like a mofo after the warmups & thought I wouldn't survive another hour or so, but I felt ok at the end of it. I crashed when I got home and i'm feeling a bit stiff today after all the kicking.

Got a few bruises on my knee & forearms to show for my efforts while sparring :pfft:

Muzak: Pub - >single - a lovely dubby number, perfect for chilling after kicking & punching for 90 minutes :pfft:

[rose]

went to karate for the first time ever... Got a few bruises on my knee & forearms to show for my efforts while sparring

Interesting. What style of karate has you sparring on the first night? I'm not aware of any style that does. Normally sparring starts around 8th kyu.

[autechre]

went to karate for the first time ever... Got a few bruises on my knee & forearms to show for my efforts while sparring

Interesting. What style of karate has you sparring on the first night? I'm not aware of any style that does. Normally sparring starts around 8th kyu.

Kyokushin style. Us newbs were lined up with the rest of the class. It was light "sparring", mainly just practicing blocks. Certainly no Fight Club (R.I.P) styles, where you're going hard out

Most of the bruises were from mistiming a block rather than getting smacked hard :grin:

[rose]

Good-o. What're your goals with that?

[autechre]

What're your goals with that?

Improve my co-ordination, flexibility, agility & speed.

What grade did you get to before your McDojo failed you?

[autechre]

Gym today:

Shoulder rotations - DB & cable

Dips - BW + 10Kg - 7, 4, 3. Did another 7 with just BW straight after the last set. These were pretty mean :twisted:

Shrugs BB - 60, 80, 80, 80, 90, 90

Budget hyperextensions on leg curl machine - i'll go to the bigger shinier Shinyland & do some there.

Some stretches - it felt awesome to stretch out after yesterday

[autechre]

Yesterdays gym:

Squats 5x5 - 90Kg - 4th set was a bit meh, but the last was easier

Bench 5x5 - 55Kg

Inverted Rows 3xF - 8, 5, 4 - the rack was free this week and got the clodhoppers elevated on a bench.

Pushups 3xF - feet on the window ledge, hands on dumbbells - 6, 7, 5

Reverse Crunches 3x12

Scoffed down some food and did karate class # 2. This one was moar intense than Monday, but still loads of fun. I don't think I got any new bruises :pfft:

[teamfatboy]

Wow - way to make the push-ups harder :clap:

Scary-as avatar, BTW...

[autechre]

Wow - way to make the push-ups harder :clap:

Cheers, it needed to be done :pfft:

Might try ones with my hands on a swiss ball & see what happens... :think:

Scary-as avatar, BTW...

Naw, he's a cute little teddy bear... oh wait, the big pointy teef... he'll only take an arm or a leg :pfft:

[autechre]

Today's effort:

Shoulder dislocations - 50 reps

Suitcase deadlifts - 20x5, 40x5, 50x5, 50x5, 55x5 -grip was starting to fail by this point.

Shrugs BB - 60, 80, 90, 100, 100 - a bit ropey towards the end, traps were still hurting from Tuesday :pfft:

Chins - BW - 7, 4, 3, 3

Poor-mans Hyperextensions - 3x12

Farmers Walks - 45 steps - 25Kg (each hand), 30kg, 35kg, 35kg (20 steps), 35kg (15 steps)

Grip - 15kg DB each hand - 35s, 25, 27

A few stretches.

Moar random signage from Greece:

[steak]

at sign...

[Gym rat]

:pfft: :pfft: :pfft: at the sign

[autechre]

What I did today:

Squats 5x5 - 92.5kg - a new high on my 5x5, woot!

Overhead Press 5x5 - 45kg

Deadlifts 1x5 - 100kg - last time I did 100 I rushed it & it hurt, this time with betterer technique, much easier.

Chins 3xF - 6, 4, 3 - lacked any mojo for these today

Prones 3x30s

Tried to do some dips after the chins, but my arms weren't having a bar of it - bastids :evil:

[autechre]

Today's effort:

Shoulder rotations

Chins - BW - 7, 5, 3, 3

Shrugs BB - 60, 100, 100, 100, 100

Dips - BW+10kg - 7, 5, 5 + 5 bonus BW at the end :pfft:

Shoulder dislocations 50 reps

Poor-mans Hyperextensions - 2x12 & 2x8+10Kg - meh

A few stretches.

In other news: I did some work, the day went slow, I ate some food :grin:

Music:

Dug out a few old Autechre CDs :notworthy:

Peel Session

Anvil Vapre

[autechre]

Work 1:Me 0

Work managed to win my time today :boohoo: so instead of going to Karate, I chose to train 8)

My foot had been sore as f*ck the last week, so I saw the podiatrist and he applied some sticky tape. Praise jebus/allah/deity of the week!! I can walk again!

At the gym:

Squats 5x5 - 95Kg

Bench 5x5 - 57.5Kg

Inverted Rows 3xF - 8, 6, 3

Pushups 3xF - feet on the window ledge, hands on dumbbells - 9, 7, 4

Reverse Crunches 3x12

[SoaringSwine]

Solid workouts going on in here. I like stronglifts how it has you doing the basics, but I think it could be worked a bit better. I find it a bit silly you're doing 5x5 @92.5 on squat and only 1x5 @100 on deadlift (same silliness goes for bench/OHP). I guess it doesn't really matter though, you'll just stall and reset the lift earlier than the other.

So how's it all feeling? Are these all PRs you're setting now?

[autechre]

Solid workouts going on in here. I like stronglifts how it has you doing the basics, but I think it could be worked a bit better. I find it a bit silly you're doing 5x5 @92.5 on squat and only 1x5 @100 on deadlift

Cheers man. As a beginner on stronglifts, I doubt whether I'd cope doing 5x5 on deads, they'd just kill you and you'd probably stall quicker. I normally do a warmup set or 2 though now that they're getting heavier.

So how's it all feeling? Are these all PRs you're setting now?

Still feeling pretty good really. The weight on squats, deads & bench keep going up, so i'm stoked about that

Previously, I was doing partial squats & no deads, so I guess these are all PBs for me each time the weight ticks over.

Bench is still below what i've done before.

[autechre]

Today:

Squats 5x5 - 97.5kg

Overhead Press 5x5 - 47.5kg

Deadlifts 1x5 - 105kg - a new high, though they seemed a lot harder than last week :-s

Chins 3xF - 7, 5, 3

Prones 3x30s

[autechre]

Yesterday's gym:

Squats 5x5 - 100Kg Woot! Cracked the hundy :grin: Onwards!

Bench 5x5 - 60Kg

Inverted Rows 3xF - 9, 6, 4

Pushups 3xF - feet on the window ledge, hands on dumbbells - 8, 6, 5

Reverse Crunches 3x12

Had karate class # 3 last night. The sparring was a little more full on so ended up with a few new bruises and sore limbs :pfft: It's all part of the fun :grin:

[autechre]

Today's effort:

Shoulder dislocations 50 reps

Shoulder rotations

Chins - BW - 7, 4, 3

Dips - BW+10kg - 7, 5, 3 + 4BW

Shrugs BB - 60, 100, 100, 100, 100

Poor-mans Hyperextensions - 1x12 at BW, 10, 8, 7 @ + 10Kg

Some stretches.

A little cardio

Dunno whether out aircon was broken at work or if it was just that muggy outside, but it was too warm in the office. It reminded me of this :pfft: :

Got some nice bruises from last nights efforts. However, the beef cures all!

[SoaringSwine]

Cheers man. As a beginner on stronglifts, I doubt whether I'd cope doing 5x5 on deads, they'd just kill you and you'd probably stall quicker. I normally do a warmup set or 2 though now that they're getting heavier.

I didn't make myself very clear. I mean I consider what you were doing on squats a lot harder than the deads. I agree you only need one dead working set at this stage.

The 12th man is pure gold. It gets brought out every year for the New Years road trip.

Got him! Shane Warne, he's a hero, 700 wickets, oh, what a Victorian, one of the greatest Victorians ever to be a Victorian. That's saying something. Shane Warne, get him up here, I want to boof him. No, I'm going to go down there and boof him right down on the ground.