Square Peg's guide to electronica

[autechre]

Yesterdays gym:

Squats 5x5 - 77.5Kg

Overhead press - 5x5 - 47.5Kg - these were tough by the last set.

Deadlifts - 1x5 - 90Kg

Chins 3xF - 8, 6, 4

Planks - 3x30s - 1 leg raised

Tried a few sissy squats - yep, they work your legs alright :pfft:

Some cardio to finish it off.

[rose]

Good work on the chins. How's your stuffing? Still falling out or are you eating more now?

[autechre]

Good work on the chins

Thanks, i'm still working on cracking the 10 on the first set. Not far to go!

How's your stuffing? Still falling out or are you eating more now?

I've upped the beef somewhat and that seems to have helped. Still need moar though.

I had a late night last night, so squatting today should be uhm... interesting :grin:

[autechre]

Gym:

Ugh. Late night last night and I was tired as going into this workout. Took my HTFU pill and once I got through the squats I was feeling okie dokie again.

Squats 5x5 - 80Kg - well I didn't fare too bad on these. Thank god I have a day off them tomorrow :pfft:

Bench 5x5 - 50Kg

Inverted Rows 3 sets - 6, 4, 5 - used a bench in the squat rack, was sweet as.

Pushups 3 sets - 9, 7, 4 - on the swiss ball with hands on dumbbells.

3x12 reverse crunches

Music:

Nothing new, just been giving the Syntheme CD a workout. Mmmm acid :nod:

[autechre]

Gym:

Squats 5x5 - 82.5Kg

Overhead press - 5x5 - 50Kg - Failed on 3rd & 4th sets, shit :evil: Took a few minutes rest & got the 5th up ok.

Deadlifts - 1x5 - 95Kg

Chins 3xF - 9, 5, 5

Planks - 3x30s - 1 leg raised

Sissy squats at the end.

Music:

Not much really, been listening to more FSOL. From the Archives - 5 is pretty nice.

[autechre]

Gym:

Squats 5x5 - 85Kg

Bench 5x5 - 52.5Kg

Inverted Rows 3 sets - 7, 5, 4 - elevated feets

Pushups 3 sets - 9, 7, 6 - on the swiss ball with hands on dumbbells.

3x12 reverse crunches

and as a bonus:

Chins - 7, 5, 4

Sissy squats - 3x10 BW

Music:

A couple of CDs from one of my favourite labels from back in the day.

Trax Beyond Subconsciousness - Ambient Acid Cut Outs 1

Various - Genetic Error Vol 1

[autechre]

Random task day

Pullups BW - 4, 2, 2 - I decided to give these a go once again just to gauge where I am at. The form was better than I remember from last time so i'm happy

Chins BW - 6, 4, 4, 4 - after pullups, these kind of sucked.

Dips BW - 10, 7, 6, 5 - I tried BW ones for the first time & surprised myself heh. I think I managed more of these than the last time I did assisted ones :crazy: I was leaning forward a bit so they worked my chesticles nicely :pfft:

Pushups - 6, 5, 4, 4 - these were hard after the dips

Sissy squats + 5Kg - 10, 6, 8

other odd stuff :pfft:

Music:

The Fires of Ork - The Fires of Ork 2.

[autechre]

Work:

Busy-ish day. I was trying to close all my calls before I disappear on holiday :pfft:

Gym:

Squats 5x5 - 87.5Kg

Overhead press - 5x5 - 50Kg - Failed on the 5th set, bollocks.

Deadlifts - 1x5 - 100Kg - my form was pretty shit on these, I wasn't focusing on the task at hand. Cracked the ton though :pfft:

Chins 3xF - 7, 6, 4

Pullups - heh uhm, didn't manage a single one :oops: Tried for 3 sets. But i'll keep at it.

Planks - 3x30s - 1 leg raised

[autechre]

Today was a 'meh' day. I think my brain has gone on holiday before my body has :pfft:

Work: meh, though I did get all my shit done and handed over. Woot!

Gym: meh

My last sesh before I go on holiday and did some random things.

Pullups BW - 3, 3, 2

Chins BW - 6, 4, 3, 3

Dips BW - 10, 8, 6, 5

Pushups - swiss ball + dumbbells - 4, 7, 6, 5

Sissy squats BW+5Kg - 6, 5, 6

+ some shoulder dislocations & rotations

Cardio

[autechre]

I'm off on a month long jaunt around Europe. So, no more training or updates from me for a while :grin:

Don't anyone shit in my yard while i'm gone :pfft:

[rose]

Woot! Another journal to squat :pfft: 8)

You people shouldn't leave your journals unattended on the escalator! Hope you have a good holiday :grin:

[rose]

I'm thinking about digging up the backyard. You don't mind aye? I have some, 'things', to urm, 'plant'... :shifty:

[autechre]

I'm thinking about digging up the backyard. You don't mind aye? I have some, 'things', to urm, 'plant'... :shifty:

Mr Potaty-head has been watching over your "plantings" and i'm sure none are missing :shifty:

[autechre]

The holiday is over, booooo :cry: I did have a good time jaunting about Europe for a month. I got to see and do so much in the 4 weeks I was away, but there was a lot missed. I think i'll have to start planning the next trip :pfft:

Back to work today and had fun clearing out a load of emails - mostly jokes, woot!

Hit the gym:

Squats

Bench

Inverted Rows

Pushups

Reverse Crunches

Cardio

My weight hasn't changed much despite not exercising a great deal and eating badly, but I think it's more swapping muscle for lard :grin: That should be easily fixed by some good foodz and moar squats.

I found an interesting book in a cafe in a little village in Ireland:

I'm sure grannie will be a goer for the whips & chains :grin:

:puke:

[autechre]

Gym today:

Squats 5x5

Overhead Press 5x5

Deadlift 1x5

Chins 3xF

Prones 3x30s

Rushed the deads for some reason, probably didn't focus so the form sucked.

Squats felt pretty good.

Chins were good.

Been finding it difficult to cram 8-9 meals into the body again after my break, but I think it's getting the hang of digestion again :pfft:

Found in Greece:

[autechre]

At the gym today:

Squats 5x5

Bench 5x5

Inverted Rows 3xF - elevated feet

Pushups 3xF - elevated feet

Reverse Crunches 3x12

Chins 3xF

I managed to smack the end of my finger into the bar while jumping up to do chins. Klutz! Same finger I fuct up many moons ago when a basketball flew onto the end of it.

It's a little swollen & tender, but if it gets in the way i'll lop it off :pfft:

Almost back to pre-holiday weights with my squats.

Eating is pretty much back to normal.

Work is boring. Situation normal.

[autechre]

Today's workout:

Dips BW - 10, 8, 6 - Time to start tacking on some extra weight on these.

Chins BW - 7, 4, 2, 2

Suitcase deadlifts - an interesting way to work your abs. Started light and worked up to 40kg total. I'll go harder next time :pfft:

Shoulder dislocations x50

Supines 2x10

Clams 2x10

Knee Squats 3x10

some cardio

My finger is ok, still stiff and slightly swollen but doesn't cause any problems while lifting so it can stay heh.

[runveerun]

All hail 5x5 :notworthy: I'm gonna start this next week so I have been catching up on your journal and it's been mighty inspiring! :nod:

[autechre]

All hail 5x5 :notworthy: I'm gonna start this next week

Now that you can walk again, get stuck into it :grin:

There are quite a few people on here that have done 5x5 at some point, so there will be plenty of help available.

[autechre]

So, after posting work was situation normal, today it was SNAFU :grin: A lot of shit broke & I was a busy little beaver most of the day :pfft:

Gym:

Was busy as when I got there, but kicked the PT & his client off the squat rack and hogged it for a while

Squats 5x5 - did a few too many warmups I think, trying to focus on my technique some moar. Once I'd done my 5x5 the stuffing was oozing.

Overhead Press 5x5 - failed on the last rep. Just. Didn't. Have. Enough.

Deadlifts 1x5 - changed my technique a little and these seemed a bit easier, woot!

Chins 3xF - 7, 4, 3

Prones 3x30s

Had beef before & after workout, so that should fix me up nicely :pfft:

[autechre]

Another bollocks day at work + meetings. At least the day went quick :pfft:

Gym:

Shoulder dislocations - 37 reps -set interrupted by the helpdesk monkeys - CBA starting over.

Suitcase deadlifts - started with the bar (20kg), 40kg, 45, 50, 50 all for 5 reps. Definitely feeling it in my obliques.

Dips - BW + 5Kg - 9, 7, 4, 2 - might try a tenner next time for shits n giggles.

Chins - BW - 6, 3, 3 - these sucked

Shoulder rotations - DB & cable

Farmers Walks - 45 step circuit around the weights area (no idea in meters) - 25Kg, 30kg, 35kg (failed at 39 steps) - each hand

Grip - 15kg DB each hand - 35s, 32, 25 - my forearms were humming after that :grin:

A few stretches.

Muzakwise, been listening to Model 500 - Classics for a touch of old skool techno

[teamfatboy]

Another bollocks day at work + meetings. At least the day went quick :pfft:

Gym:

Shoulder dislocations - 37 reps -set interrupted by the helpdesk monkeys - CBA starting over.

Suitcase deadlifts - started with the bar (20kg), 40kg, 45, 50, 50 all for 5 reps. Definitely feeling it in my obliques.

Dips - BW + 5Kg - 9, 7, 4, 2 - might try a tenner next time for shits n giggles.

Chins - BW - 6, 3, 3 - these sucked

Shoulder rotations - DB & cable

Farmers Walks - 45 step circuit around the weights area (no idea in meters) - 25Kg, 30kg, 35kg (failed at 39 steps) - each hand

Grip - 15kg DB each hand - 35s, 32, 25 - my forearms were humming after that :grin:

A few stretches.

Muzakwise, been listening to Model 500 - Classics for a touch of old skool techno

Sounds like life got majorly in the way of training... good job to persevere! How're you doing those grips?

[autechre]

Sounds like life got majorly in the way of training... good job to persevere! How're you doing those grips?

Well, work got in the way, I don't have a life :grin:

If you find mine, please return it, no questions asked :pfft:

The grips are just holding onto a dumbbell as hard as you can for as long as you can. You feel like a dork standing there straining away, but they work!

The suitcase deadlifts & farmers walks also work your grip, so my forearms are still feeling it today.

[autechre]

Today at calisthenics I did:

Squats 5x5 - 85Kg - these seemed to get better as I went on. Last set felt pretty damn good

Bench 5x5 - 52.5Kg

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

Pushups 3xF - feet on the window ledge - 5, 6, 5 - first set was sorting out hand positions etc. Working my shoulders big time.

Reverse Crunches 3x12

[steak]

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: