And unto this...RONIN

[startinfromscratch]

ride that carb high roninjizzle!

[Ronin]

OD'd on carbs

That's a new one :pfft: :pfft:

And highly recomended

ride that carb high roninjizzle!

And what a ride

Today

Bacon & eggs

350g Hoki

Sludge

Fluff

91.75kg

Xtrainer, 20min, 341cal

Squat

5 x 5, top set 107.5kg

Bench

5 x 5, top set 65

Row

5 x 5, top set 75kg

Weighted Hypers

2 x 20 x 10kg

Weighted Situps

4 x 15 x 10kg

Quite happy with squats. While the top set didn't exactly fly up, it did go up a lot better than expected after Friday's hiccup. Whether that was due to carbs over ketones, belted over un-belted, or mind over matter...who knows. Also first time ever to try out a belt, not sure if I got it quite right. I think I may have got the positioning wrong, either too high or too low...got mean welts over the iliac crest on both sides, from pinching between the hips and the belt.

And I think I've found the culprit for the lower back niggle I've had lately. I had been blaming Squats and Deads (to a lesser extent), but today I was fine after hitting a PB on squats. But during the last couple of sets of Rows I really started to feel the lower back flare up (and not as in "feeeel the buuuurrrrrn" ). I'm careful to have knees slightly bent, back arched, head up. Any other pointers? Alternatively, any recomendations for a substitute? I'd prefer to stay with free weights over a machine if poss. Does anyone know if T-bar would make a difference?

[Ronin]

Bacon & eggs

400g Roast Hoggett

Sludge

Fluff

90.55kg

Just a wee cardio day today

Xtrainer, 120min, 2066cal

[Phedder]

Could give those a go for a different type of row, I wouldn't recommend that weight or reps though :pfft: . I like them because you can get a greater range of motion, there's no barbell contacting your body restricting the movement. I bring the dumbbell up in line with my torso, and have a fully extended arm at the bottom of the movement.

[Ronin]

Cheers Phed, I'll give them a shot, hadn't even thought of that :pfft: .

Today

Bacon & eggs

400g roast hogget

Bacon & eggs

Fluff

89.65kg

Xtrainer, 20min, 324 cal

Light Day

Squats

4 x 5, top set 82.5kg

OHP

4 x 5, top set 45kg

Dead

4 x 5, top set 142.5kg

Calf Raise

3 x 8 x 247kg

The jury's out on this whole belt thing, I'm afraid. I trialled it on the third set of deads, and have to say it didn't feel like it helped at all. On the top set I managed one grinding rep, and had to ditch the belt, before getting another 5 out. It just felt really awkward, and like it was hindering me, I couldn't bend properly or anything. I'll keep on trucking with it, I'm sure it's probably something I'm not doing right :pfft:

Cardio tomorrow :grin: , time to get a sweat on

[Ronin]

Bacon & eggs

300g Schnitzel & PB

Sludge

Fluff

90.1kg

Cardio

Xtrainer, 100 min, 1693cal

[rose]

Also first time ever to try out a belt, not sure if I got it quite right. I think I may have got the positioning wrong, either too high or too low...got mean welts over the iliac crest on both sides, from pinching between the hips and the belt.

Some belt tips.

[Ronin]

Thanks Rose, and please pass on my thanks to Mr Rose :grin: I think I was guilty of having it too tight, and sitting too low, so I'll look to correct that next week.

No training today, and the weekend is looking like it's going to be pretty sedentary as well, since I remembered last night that I have a physiology assignment worth 30% due Monday :shock: So I'm currently up to my eyeballs in stretch reflexes, Sodium-Potassium pumps and erythropoiesis :shifty: Which is why I'm over here now, having a wee mental health break...I mean, updating my diet journal, honest.

Bacon & eggs

300g chicken thighs & PB

chicken nibbles & bacon

Fluff

No idea of BW today

Really wishing I hadn't skipped the gym in favour of academic pursuits :x Staring down the barrell of two weeks of school holidays, although hopefully this time around I'm a little more covered than last time :pray:

[morattigirl]

Thanks Rose, and please pass on my thanks to Mr Rose :grin: I think I was guilty of having it too tight, and sitting too low, so I'll look to correct that next week.

No training today, and the weekend is looking like it's going to be pretty sedentary as well, since I remembered last night that I have a physiology assignment worth 30% due Monday :shock: So I'm currently up to my eyeballs in stretch reflexes, Sodium-Potassium pumps and erythropoiesis :shifty: Which is why I'm over here now, having a wee mental health break...I mean, updating my diet journal, honest.

Bacon & eggs

300g chicken thighs & PB

chicken nibbles & bacon

Fluff

No idea of BW today

Really wishing I hadn't skipped the gym in favour of academic pursuits :x Staring down the barrell of two weeks of school holidays, although hopefully this time around I'm a little more covered than last time :pray:

LOL it's like that aye!! haha

[Ronin]

Woohoo, bonus week of gyming, kids are off to their mum's.

Bacon & eggs

Chick with PB

Sludge

91.05kg Kinda surprised, only 0.95kg increase since Thurs, with a carb-up & no training.

Cardio, xtrainer, 20min, 342 cal.

Heavy day

Squats

5 x 5, top set 107.5kg

Bench

5 x 5, top set 65kg

Kroc Row

5 x 5, top set 38kg db

Weighted Hypers

2 x 25 x 10kg

Took Mr Rose's belt tips on board today, and I was definitely wearing it too low last week. Felt a lot better this time, although I think I had the tightness right...I let it out a notch today and felt like I was putting almost as much energy into pushing my tum out far enough to hold it as I was into the squat All in all, a good lesson learnt, so thanks again. Although I'm not quite sure how the belt is meant to add 100lb to my lifts, I thought it was just for safety?? :-s

Switched the Kroc Rows for BORs (thanks Phedder). Felt kinda awkward as I was unused to them, but a lot kinder on my lower back. Wasn't sure what weight to work with, so just took as close as possible to half the BB weight I had been using for BORs. I think that may have been a bit conservative, as grip was more of a limiting factor than rowing action was, and also more of a factor than when doing BORs. Still, it's a starting point, and the numbers will just go up week by week according to the program.

Bench felt good, same numbers as last week. But last week I used a spotter for a change, and he jumped in on the last rep (my ego says I didn't need him to, but he's a fairly experienced lifter, so I shouldn't second-guess him). This time, no spotter, and all reps went up by themselves, so I call that progress (even if the last rep might not have been exactly up to IPF standard :pfft: ).

So not a bad day, especially considering I was running on less than 3 hours sleep. But at least the assignment is done, and if anyone needs to know about the cardiac cycle or bicarbonate/carbonic acid buffering system...go ask someone else, I'm over it

[Ronin]

Bacon & eggs

250g mince w PB

180g tuna w 75g coleslaw & 50g mayo

fluff

89.85kg

Just cardio, went for a wee stroll on the Xtrainer

120 min, 2052cal

[Phedder]

Yeah the rows can be awkward I suppose, as with everything it just takes practice. I'm sort of the opposite, hardly ever do BORs and find them harder, more of a balance thing I think. If grips an issue that may be a good thing, the more you do them the better your grip will get

Are you a physiology major? If so and you ever have a paper or two to fill, give PHSE203 a go, it's exercise physiology and so far the best paper I've taken, right up my alley. Not sure what level physiology you know so some of it may be a tad basic for you though, but the labs are fun :pfft:

[Ronin]

Na I'm doing Certificate in Fitness Management through the Physed dept. All the papers are SPSX___. It's a distance learning course, so 1 lecture per fortnight, the rest from textbooks, workbook and St Google. Wouldn't have minded giving the PHSE papers a nudge, but can't really commit to being a full-time student at the mo. Ah well, merde happens.

[Ronin]

Bacon & eggs

250g mince w PB

180g tuna w 75g coleslaw & 50g mayo

fluff

90.05kg (not sure how this worked...2000ish cals burnt + calorie deficit = weight gain? :shock: )

Xtrainer 20min, 347cal

Light day

Squats

4 x 5, top set 82.5kg

OHP

4 x 5, top set 45kg

Dead

4 x 5, top set 142.5kg

2 x 0 x 162.5kg :evil:

Calf raise

3 x 8 x 247kg

Decided to try for a new best on deads, last week 160 wouldn't leave the floor, this week 162.5 came about 2 inches up, can I claim that as progress?

Also, would like to throw some front squats and GMs into the mix. Any suggestions on where they'd best fit into the 5 x 5 matrix before I go and chuck them in somewhere at random?

[Ronin]

Bacon & eggs

3 thighs w chilli

Coleslaw, mayo & tuna

fluff

89.95kg

Xtrainer, 60 min, 1009cal.

As you were..

[Ronin]

Bacon & eggs

360g Red Cod

Bacon & eggs

Fluff

89.25kg

Xtrainer 20min, 338cal

Medium day

Squat

4 x 5, top set 97.5kg

3 x 110 kg PB

8 x 82.5kg

Bench

4 x 5, top set 57.5kg

3 x 67.5kg PB

8 x 50

Kroc Row

4 x 5, top set 33kg

3 x 41kg PB

8 x 28kg

BB Curl

3 x 8 x 25kg

Tri P/d

3 x 8 x 70lb

Real grind today, just way low on energy.

[Ronin]

Bonus gym session today

Bacon & eggs

430g Schnitzell w PB

6 eggs w mayo

fluff

88.90kg

Xtrainer, 60min, 1002cal

Front squat

Shitloads x bar

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

2 x 65kg

GM

Shitloads x bar

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

Never tried either of these exercises before, but am keen to bring them in. So today was basically about feeling my way through the movements, and trying to get a handle on what sorts of weights I should be working with. The front squats could've gone further, but the wrists and elbows let me down. f*ck they are brutal on the wrists especially. Any pointers on alleviating this would be appreciated.

Likewise, coulda gone heavier still on the GMs, but as this was my first try, I figured I'd leave it there, and check how the back is feeling in the morning. If all is good (and so far it feels like it should be) then I'll know I can push it a bit further next time.

At this stage I'm thinking I'll probably tack the front squats onto Light day, and GMs onto Heavy day. Opinions welcome...

[morattigirl]

Bonus gym session today

Front squat

Shitloads x bar

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

2 x 65kg

Did you just find these just hideous? I've found I have to use the clean grip now it's hurts my wrists majorly too but find i'm just to unco with that cross over arms way...

My summary is: Front Squats Suck lol but i'm told they are a evil necessity :grin:

[Ronin]

Bacon & eggs

Mince & PB

Sludge

Fluff

91.1kg

Xtrainer, 20min, 340cal

Heavy day

Squat

5 x 5, top set 110kg PB

Bench

5 x 5, top set 67.5kg PB

Kroc row

5 x 5, top set 41kg

GMs

5 x 5, top set 80kg

Hammies were kinda tight today, so I guess tht means the GMs did their thing the other day So squats were a bit of a struggle, but managed to still get below parallel on all reps, so pretty please with that. Plus, 110 was my estimated 1RM at the start of this program, so I guess that means some progress has been made, woohoo. Gms were also a bit more of a grind today, but felt ok...quite an enjoyable exercise really.

Cardio tomorrow

[Ronin]

Bonus gym session today

Front squat

Shitloads x bar

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

2 x 65kg

Did you just find these just hideous? I've found I have to use the clean grip now it's hurts my wrists majorly too but find i'm just to unco with that cross over arms way...

My summary is: Front Squats Suck lol but i'm told they are a evil necessity :grin:

I actually enjoyed the exercise itself, it was only by the end of it the wrists were fair fucken screaming lol. I haven't tried the cross-over grip, just went straight to clean grip (didn't even know it was called that, bloody noob :pfft: ).

I guess the only option is really to just HTFU and push through it

Some nice work goin on over in your journal MG, go hard chica :clap:

[morattigirl]

Bonus gym session today

Front squat

Shitloads x bar

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

2 x 65kg

Did you just find these just hideous? I've found I have to use the clean grip now it's hurts my wrists majorly too but find i'm just to unco with that cross over arms way...

My summary is: Front Squats Suck lol but i'm told they are a evil necessity :grin:

I actually enjoyed the exercise itself, it was only by the end of it the wrists were fair fucken screaming lol. I haven't tried the cross-over grip, just went straight to clean grip (didn't even know it was called that, bloody noob :pfft: ).

I guess the only option is really to just HTFU and push through it

Some nice work goin on over in your journal MG, go hard chica :clap:

Hehe I only just found that out too :pfft: cheers mate am soldiering through this Sheiko, it's all good :grin:

[Ronin]

Bacon & eggs

300g Roast Sheep

Bacon & eggs

Fluff

90.45kg

Just an hour of cardio today, 1041 cal.

[Chillicat]

Um, what's fluff?

[drizzt]

I actually enjoyed the exercise itself, it was only by the end of it the wrists were fair fucken screaming lol. I haven't tried the cross-over grip, just went straight to clean grip (didn't even know it was called that, bloody noob :pfft: ).

I guess the only option is really to just HTFU and push through it

Stick with the clean grip, bro, it'll feel more natural as you go along.

A good way to start is by just using your index and middle finger on each hand to hold the bar with, as opposed to trying to get all of your fingers under the bar starting out. As you get more comfortable with the grip, and the weights begin to go up, start adding fingers to the bar.

Another thing I found helps before each session (with Power cleans as well as front squats) was to stretch & limber the wrists/forearms up before doing it. Basically pulling the hand back with your opposite hand (so it's in the "clean" position) is one stretch, and also pushing it the opposite way is another. Hold it each way, on each hand for a little while (I do about 10 secs each way, you may need more/less). Let me know if that doesn't make sense and I'll try to dig up some pics

Good training/eating otherwise, mate I must have a go at the fluff too...

[Ronin]

Um, what's fluff?

Jelly Fluff. I'm sure I've posted the recipe elsewhere, but just for you CC

Pack of WW jelly, made up as per instructions. Once set, add 250g tub of cottage cheese and 2 serves of PP. Mix very well. Makes 2 serves. Have a bit of a play around with it. I find if I mix it in the magic bullet, then put it back in the fridge, it comes out like instant pudding.

Lately I've been adding about 50ml of cream at the end of the mixing process, and it makes it really yummy. Great on keto cos it adds some extra fat cals, with very minimal carbs. Not so sure if that'll workfor all you non-keto types out there.

A good way to start is by just using your index and middle finger on each hand to hold the bar with, as opposed to trying to get all of your fingers under the bar starting out. As you get more comfortable with the grip, and the weights begin to go up, start adding fingers to the bar.

Another thing I found helps before each session (with Power cleans as well as front squats) was to stretch & limber the wrists/forearms up before doing it. Basically pulling the hand back with your opposite hand (so it's in the "clean" position) is one stretch, and also pushing it the opposite way is another. Hold it each way, on each hand for a little while (I do about 10 secs each way, you may need more/less). Let me know if that doesn't make sense and I'll try to dig up some pics

Good training/eating otherwise, mate I must have a go at the fluff too...

Cheers Bro, I'll be hitting fronts tomorrow, so will try out those stretches. Don't worry, I understood what ya mean. Makes a lot of sense when I stop to think about it

Oddly enough I started out using all fingers, and by the end of it there were only two fingers on each hand still in contact with the bar. So I guess that tells me something huh.

Fluff FTW