And unto this...RONIN

[Phedder]

Haha I must admit I had to quickly open up an anatomy website to make sure I wasn't using the totally wrong terms :shifty:

Does sound somewhat similar to mine, just keeping the blood flowing and wrapping it or using a sleeve to keep it warm, especially at night could be a good idea. The thing I found most odd with mine was that holding the bar for squats caused more pain than chin ups :?

[Ronin]

That does sound weird lol. Can't say it's been a problem with squats. Yet *crosses fingers*.

At the moment I'm just alternating between ice and heat, and will give it a bit of Deep Heat before bed. Generally, once I've finished at the gym, the pain fades fairly quickly, so I'm not too concerned about it. Might just have to back off a bit for a while.

Apparently Sky is getting a couple of new physios next week, so I'll book in with one of them. More about the back problem than the elbow.

Anyhoo...

84.8kg (up 0.2)

In - 1723cal, 242P, 95C, 43F

Out

Warmup row 1000m

Incline Fly

10 x 11kg

5 x 10 x 16kg

5 x 12 x 11kg

X-over

2 x 12 x 50lb

20 x 30lb

s/s with

X-under

3 x 12 x 30lb

X-over

5 x 20 x 30lb

Shoulder Killer

3 sets @ 20lb

Machine Shrug

10 x 10 x 240lb

Bike, 10min cooldown

Walked into the gym today with absolutely no friggin idea what I was going to do. Elbow was good, back was not too bad. By the end of the row, the back was objecting to the possibility that demands were about to be made of it, so that cut my options down. Figured I'd go for some chest and shoulder work that wouldn't require too much elbow work. Flies started off ok, but had to drop the weight eventually so I could keep stricter form, as even that limited bending of the arms was causing a fair bit of pain. Ditto with the crossovers & crossunders, really just concentrating on keeping the arms as straight as possible. After a couple of aspirin, I was able to continue on with a bit of shoulder work.

Might go for a bit of leg-stuff tomorrow :grin:

[morattigirl]

I coated it in a mix of salt, pepper and flour, then fried it with onion rings. Make up a beef broth cup-a-soup, tip it into the pan and reduce it til its basically like a gravy.

Gotta try something a little more flavoursome next time, maybe chilli of some sort. And might swap the flour for ground almonds, try for something a bit crispier.

Ah ok, lol you sound like a chef 8) hmmm dunno if i'm game enough to try it aye, I'm a whoosy when it comes to trying new foods :roll:

[Ronin]

84.05kg (down0.75)

In - no idea, can't be arsed trying to figure out how much of my chicken thighs is bone/meat, to work out the macros. Plus, gonna be a bit of a carbup tonight too.

Out

Warmup row 1000m

Leg press

4 x 10 x 200kg

s/s with

Smith Squats

4 x 10 x 60kg

Leg Press

5 x 20 x 2120kg

Toe Press

5 x 20 x 120kg

Leg Extension

15 x 90lb

2 x 15 x 100lb

s/s with

Leg Curl

15 x 80lb

2 x 15 x 90lb

Calf Raise with Shrug

5 x 10 x 390lb

X-trainer 20min, 372cal

Bike, 10min cooldown

Another day of not knowing what the f*ck I was gonna do until I did it. As of next week, I'm going to ditch the B,S,D 3x/week plan, and go back to the split I was on previously. I intend to come back to it down the track, but with the back problem pretty much taking squats/deads out of the mix, there doesn't seem to be much point in persisting at this time. All it's doing is leading to unplanned workouts. I don't mind not being totally anal about a routine, but I find that a certain level of structure is beneficial.

First time in the Smith for a while. Wanted to squat with feet together as I've been told it really hits the outer quad, and decided to test it out. Seems to be true.

Tried something different with the calves today. On the last rep of each set, I'd hold the contraction at the top and really squeeze, while doing 10 shrugs against the shoulder pads. Found it to be good for getting a bit more out of the calves. The shrugs weren't really intended as an exercise in their own right, more just a way to quantify how long to hold, and there isn't a lot you can do with your arms in the calf raise. However, it turned out to be quite effective for the traps...can't really cheat like ya can with free weight shrugs.

All in all, feeling pretty fried at the moment. Got a kid-free weekend, and was planning on an extra weights session and a couple of cardios, but I think I'll drop the weights, have a couple of casdio sessions, and get some quiet time. Got 6 Rocky DVDs to get through, should be good for a bit of motivation, and look forward to hitting it hard next week. Will also be getting in front of a physio next week.

[Ronin]

85.0 kg (up 0.95)

In - 1820cal, 211P, 45C, 88F

Macros were a bit out today, protein powder is down to crumbs, so lots of eggs to help bring the P up, hence extra F. Order from bodybuilding.co.nz should be here tomorrow :pray:

Out

Warmup row 1000m

H/S Row

10 x 20kg ps

5 x 10 x 30kg ps

T-Bars

10 x 40kg

4 x 10 x 60kg

s/s with

Seated Row

5 x 10 x 135lb

Stiff-arm P/d

3 x 20 x 50lb

Good Morning

5 x 10 x 60kg

Krocs

5 x 20 x 23kg

First time I've tried T-bars, have to say I like them. Slight niggle in the lower back, but was able to work through it.

GMs I just kept light, and tried to get the lower back working without too much pain, and it seemed to do the trick. The last set it flared up and became a bit of a grind, but we got there.

Krocs were embarrassing, I want my straps back :oops:

Physio on Wednesday.

[Ronin]

84.0kg (down 1.0)

In - 2024cal, 288P, 87C, 60F

Out

Warmup row 1000m

Chest & bis sesh with PT

Inc Bench

2 x 10 x 50kg

? x 70kg (mostly assisted)

10 x 60kg (4 assisted)

10 x 50kg (1 assisted)

Dips

2 x 6 x BW

9 x BW

s/s with

X-over

15 x 50lb

2 x 20 x 40lb

Single arm cable press

10 x 70lb

2 x 10 x 80lb

10 x 90lb

20 x 60lb

DB curl

12 x 16kg

8 x 21kg

21kg/13kg/8kg dropset

Cable double bi curl

3 x 20 x 30lb/side

s/s with

Hammer curls

3 x 10 x 13kg

Bike 10min cooldown

God I'm looking forward to seeing the physio tomorrow. The left elbow is fine now, back is still niggly and now my right shoulder has a bit of a twinge. Feels just like what I did to the left shoulder last summer. Ice, ibuprofen and hopefully I can get it sorted before it gets worse. Bought a cooler bag and some gel ice-packs today so I can apply ice straight after training from now on, rather than having to wait til I get home about 5 hours later. See if that makes a difference

[Ronin]

83.45kg (down 0.55)

In - 1743cal, 252P, 88C, 44F

Out

Warmup row 1000m

Leg Press

10 x 6 x 280kg

10 x 10 x 200kg

5 x 20 x 120kg

Toe Press

5 x 20 x 120kg

Leg Curl

10 x 100lb

4 x 10 x 110lb

3 x 15 x 80lb

Calf Raise

2 x 20 x 390lb

16 x 390lb

15 x 390lb

17 x 390lb

Bike, 10min cooldown

Good physio session, got wrenched, twisted, pulled and tenderised. Back felt heaps better. I have a handful of stretches to do until next week, and a promise not to squat or deadlift til then :pfft:

Nice leg sesh, but was pretty empty by the end of it.

[Ronin]

83.8kg (up 0.35)

In - 1883cal, 244P, 59C, 75F

Out

Warmup row 1000m

Upright Row

3 x 10 x 37.5kg

BTN Press

8 x 40kg

10 x 40kg

7 x 40kg

5 x 12 x 30kg

Shrug n Swing

3 x 15 x 8kg

Front Raise

3 x 10 x 16kg

Seated B/O Raise

3 x 10 x 8kg

Lat Raise

3 x 10 x 11kg

Machine Shrug

6 x 10 x 240lb

Shoulder Killer

3 sets @ 20lb

Bike 10min cooldown

Good day.

[Ronin]

84.5kg (up 0.7)

In - 1957cal, 239P, 116C, 60F

Plus some extra re-feed bready stuff, no idea of macros

Out

Warmup row 1000m

Inc DB Curl

3 x 6 x 18kg

2 x 8 x 16kg

Preacher

5 x 10 x 25kg

Skull Crusher

3 x 10 x 30kg

s/s with

CGBP (wriggly-bar)

3 x 10 x 30kg

Tri P/d

5 x 12 x 70lb

V-bar Pushdown

30 x 70lb

40 x 50lb

3 x 30 x 70lb

s/s with

Wriggly-bar Cable Curl

2 x 20 x 50lb

3 x 20 x 70lb

1-arm P/d (supinated)

10 x 10 x 20lb

Hammer 30s

2 sets @11kg

2 sets @ 8kg

Arms were well swole by the end of it. It's amazing what difference an extra pulley can make. The straight pushdowns were done on a pushdown machine, with the cable running through just one pulley, but the superset was on one half of the cross-over station, so the cable ran through 2 pulleys. 70lb was so different on the 2 machines. Something to keep in mind in the future.

Only 4 sleeps til I can start "eating" again \:D/ Finally, it's gonna be bulkin' time.

[Ronin]

84.8kg (up 0.3)

In - 2083cal, 270P, 160C, 36F

Out

Warmup row 1000m

Inc DB Fly

10 x 11kg

2 x 6 x 18kg

3 x 10 x 16kg

3 x 12 x 13kg

Single-Arm Cable Press

10 x 80lb

2 x 10 x 90lb

2 x 10 x 100lb

2 x 20 x 80lb

Inc DB Press

2 x 10 x 18kg

3 x 6 x 21kg

10 x 18kg

9 x 18kg

X-Over

3 x 20 x 40lb

s/s with

X-Under

12 x 30lb

2 x 12 x 20lb

Bike cooldown.

Started pushing the cals up in preparation for bulking as of tomorrow. Just added a can of baked beans to tonight's mince :pfft:

Plan for the bulk is to keep it fairly clean, as I know how my body likes to hang onto any fat it gets So Mom - Fri I'll aim to go slightly over maintenance by increasing protein and carb, then on weekends, when I don't usually train, drop the carbs back and hit maintenance or just under.

[Ronin]

84.7kg (down 0.1)

In - 1917cal, 235P, 159C, 36F

Out

Warmup row 1000m

T-Bar

10 x 40kg warmup

4 x 10 x 70kg

2 x 10 x 80kg

BTN P/d

12 x 90lb

8 x 120lb

3 x 10 x 105lb

And that was all there was time for today. Trained in the afternoon, so was limited in what I could achieve. First time doing BTN Pd for a long while, had to find a weight I could work with. The 120 was do-able, but form was getting pretty sloppy and I'm a little phobic about BTN work...figured it was best to drop the weight slightly and keep it tight to protect the shoulders.

Had a fun morning though...first day back at Uni. Only doing one paper this semester, and it's nutrition. Thanks to what I've picked up on this site and others, and some of the reading that I've done, I had a feeling that I was possibly going to bump heads with the lecturer from the Dept of Human Nutrition...I just didn't expect it to be on the very first day :pfft: Some of the highlights were that keto is bad (we'll discuss why in a future lecture), IF is tantamount to suicide, I eat far too much protein, saturated fats are the playthings of the devil...and essentially everyone on this site is going to dietary hell (ok, I may have paraphrased some of that). Looking forward to this

[Phedder]

Oh I have some great convos with mates doing nutrition :pfft: What paper is it? HUNT232 I'm guessing? Might throw that in next year just because it'll look good on the old transcript. If that's what you're doing you can be my guinea pig for tolerance

[Shutupandsquat]

Nice. The "wiggly" bar is called an ez-bar. Just sayin'.

[Ronin]

Oh I have some great convos with mates doing nutrition :pfft: What paper is it? HUNT232 I'm guessing? Might throw that in next year just because it'll look good on the old transcript. If that's what you're doing you can be my guinea pig for tolerance

Na its SPSX202, one of the Sports Studies papers (distance learning). Should be fun :grin:

Nice. The "wiggly" bar is called an ez-bar. Just sayin'.

Yeah I'm aware of that...I just don't like the idea of the word "easy" appearing in my journal :wink:

[Ronin]

84.5kg (down 0.2)

In - 2627cal, 270P, 148C, 102F

Out

PT sesh

Measurements first, so only 30min for training

Legs day, wanted to concentrate on hams

Giant set

Swiss ball ham curls x 20

Standing leg curl x 10

Lying leg curl x 20

5 times through, can't remember the weights

[Ronin]

85.95kg (up 1.45)

In - 1436cal, 158P, 102C, 44F

Plus a mutton flap for dinner, no idea of cals/macros, just lotsa meat & fat :grin:

Out

Row 1000m

Upright Row

5 x 10 x 37.5kg

BTN Press

20 x 20kg

2 x 4 x 45kg

4 x 10 x 40kg

9 x 40kg

5 x 12 x 30kg

Giant Set

Front Raise

3 x 10 x 11kg

Seated B/O Raise

3 x 10 x 11kg

Lat Raise

3 x 10 x 11kg

Shrug n Swing

3 x 10 x 8kg

[Ronin]

85.5kg (down 0.45)

In - 2518cal, 277P, 198C, 65F

Really expected it to be more than this :shock:

Out

Row 1000m

Inc DB Curl

2 x 6 x 18kg

2 x 6 x 16kg

2 x 10 x 13kg

2 x 10 x 11kg

Skull Crucher/CGBP

3 x 10 x 30kg

Tri P/d

5 x 12 x 70lb

Hammers

5 x 15 x 11kg

Tri P/d

3 x 30 x 70lb

s/s with

Cable Curl

3 x 20 x 70lb

Dunno why, but I just really wasn't feeling it today. Started off just going through the motions, everything felt heavier than it should, everything hurt. Things got better as I progressed though, and by the end of it was almost back to normal.

Liking this extra eating, but I get the feeling that it's going to be a workout in its own right

[Ronin]

84.8kg (down 0.7)

In - 2964cal, 304P, 178C, 110F

Out

Row 1000m

PT Session

DB Inc Press

5 x 8-10 Don't know what weight I had, but needed 2-4 assists as sets went on.

DB Fly into DB Hammer-grip Press

3 x 10/20 x 11kg

Iron Cross

3 x 20 x 30lb

s/s with

X-Under

3 x 12 x 30lb

1-arm Cable Press

2 x 10 x 100lb

10 x 80lb

A little surprised to be down on weight after the weekend. Especially since I was a little less than disciplined on my eating (think cornchips, honey sandwiches and ice-cream).

And started back on creatine, loading 20g as of today

[Ronin]

84.6kg (down 0.2)

In - 2846cal, 309P, 238C, 88F

Out

Row 1000m

T-bar

12 x 40kg

2 x 10 x 60kg

4 x 6 x 80kg

8 x 10 x 60kg

BTN Pd

5 x 10 x 105lb

CG Pd

10 x 105lb

2 x 10 x 120lb

Straight-arm Pd

20 x 50lb

2 x 15 x 50lb

For T-bars, I alternated grip between sets, so Wg, Cg, Wg etc. Close grip pulldown was a nice change.

I realise I haven't posted any eats since I upped the cals, so just for shits and gigs...

Fasted training, then

1200ish

PP shake with sugar

100g oats, 200g lite yoghurt, 2 x PP

6 boiled eggs

1700ish

300g mince (washed)

1 can baked beans

4 slices wheatmeal toast

1930ish

Protein Frogurt

Quads tomorrow, decided to try breaking legs up across 2 days

[Ronin]

85.15kg (up 0.55)

In - 2866cal, 309P, 238C, 69F

Out

Row 1000m

Leg Ext - Real sloooow up and down

3 x 10 x 80lb

3 x 10 x 90lb

Leg Press

10 x 120kg

6 x 240kg

6 x 260kg

6 x 280kg

3 x 6 x 300kg

3 x 10 x 280kg

5 x 10 x 200kg

5 x 20 x 120kg

s/s with

Hack Squats

5 x 20 x 40kg

Leg Ext Dropset

90lb/80lb/60lb/40lb/20lb

100 reps

Quads were pretty swole by the end of it. Kept the Hacks pretty light and didn't go lower than 90 degrees in deference to the back niggle (Physio only told me not to Squat, didn't mention HackSquats :grin: ) and found that it was tolerable. Having said that, I'm currently sitting with a heat pack pressed to my lower back, so you be the judge.

[Ronin]

85.0kg (down 0.15)

In - 2474cal, 274P, 237C, 41F

Plus about 250g beef & chook from the deli, no idea of cals/macros, but confident I got enough in.

Out

Row 1000m

BTN Press

10 x 20kg

10 x 30kg

3 x 5 x 45kg

5 x 10 x 40kg

5 x 12 x 30kg

5 x 20 x 20kg

Front Raise

5 x 10 x 16kg

Lateral Raise

5 x 10 x 11kg

s/s with

Seated Bent Over Raise

5 x 10 x 11kg

Calf Raise & Shrug

3 x 10 x 390lb

s/s with

Cable Shrug

3 x 10 x 150lb

Calf Raise & Shrug

7 x 10 x 390lb

[Ronin]

85.95kg (up 0.95)

In - 2871cal, 304P, 255C, 64F

plus maybe a few sneaky yummies later

Out

Row 1000m

DB Inc Curl

3 x 6 x 18kg

3 x 8 x 16kg

3 x 10 x 13kg

Skull Crusher

3 x 10 x 30kg

s/s with

CGBP

3 x 10 x 30kg

Preacher

5 x 12 x 20kg

Tri Pd

3 x 12 x 80lb

Tri Pd

5 x 30 x 70lb

s/s with

Cable Curl

5 x 20 x 70lb

Hammers

2 x 20 x 11kg

3 x 20 x 8kg

I've discovered the fatal flaw in my plan to split quads and hams over 2 days...was meant to do hams after arms, but fatigue hadn't so much creapt in as it had kicked down the fucking door and made itself at home.

[Ronin]

88.15kg (up 2.2)

In - 2975cal, 345P, 237C, 65F

Out

Row 1000m

DB Inc Press

10 x 21kg

10 x 23kg

2 x 6 x 26kg

10 x 23kg

10 x 21kg

DB Fly into DB Hammer-grip Press

5 x 10/20 x 11kg

Iron Cross

3 x 20 x 30lb

s/s with

Pec deck

3 x 12 x 40lb

1-arm Cable Press

3 x 10 x 100lb

2 x 10 x 90lb

[Ronin]

86.95kg (down 1.2)

In - Lots

Out

Row 1000m

T-Bar

3 x 10 x 60kg

s/s with

H/S Row

3 x 20 x 15kg/side (real slow)

CG T-Bar

5 x 10 x 60kg

WG T-Bar

5 x 10 x 60kg

Straight-Arm Pd

20 x 50lb

2 x 15 x 50lb

Trained a little later than usual today due to class, so was starting at the time I'd usually be starting to eat. As a result, I was fucking hungry by the end of it, and starting to run pretty low, so had to cut it shorter than planned. On top of that my forearms were cramping up, and arms were really feeling tired, not really a good day out all told. I came to the realisation that I've been relying too much on biceps and not enough on back up til now, so that'll be something to concentrate on in the future. I guess this must be that "mind-muscle connection" thingy that I've heard so many others talk about :?

[Ronin]

88.4kg (up 1.45)

In - 2866cal, 309P, 238C, 69F

Out (PT Sesh)

Row 1000m

Leg Press

12 x 160kg

12 x 240kg

15 x 320kg PB

6 x 400kg PB

20 x 320kg

Dropset

10 x 240kg / 20 x 160kg / 100 x 80kg

Leg Ext (10sec between sets)

4 x 10 x 90lb

3 x 10 x 75lb

2 x 10 x 60lb

10 x 45lb

Jumpsquats

3 x 10 x BW

s/s with

Leg Ext

3 x 20 x 20kg

Wall squat

1m03s

37s

If the fuckers don't grow now I'm gonna be severely pissed off.