And unto this...RONIN

[Ronin]

85.3kg (up 0.7)

In - 1698cal, 223P, 38C, 73F

Out

Inc Fly

5 x 10 x 13kg

X-Over

3 x 20 x 40lb

ss with

Pec Deck

3 x 20 x 40lb

X-Over

3 x 20 x 30lb

ss with

X-Under

3 x 20 x 20lb

BB Curl

3 x 8 x 32.5kg

Inc DB Curl

3 x 8 x 13kg

Another quickie. I'd love to know just how lean you can get mince by washing the fat out of it, cos my cals and fat will be less than the numbers are showing. 500g of mince, according to my numbers, has 1060cal and 64g fat, but there's no way there was that much fat in what I ate today, so consequently the cals would also be lower. Anyone have any tips on where to find out?

[Ronin]

83.85kg (down 1.45)

In - 178cal, 227P, 52C, 74F

Out

Deads

warmup 10 x 60kg

2 x 10 x 100kg

4 x 140kg --> pop!

0.5 x 100kg

WG P/d

3 x 12 x 120lb

ss with

Seated Row

3 x 12 x 120lb

Krocs

4 x 10 x 51kg

Tri P/d

3 x 12 x 70lb

3 x 30 x 50lb

Same story again with the intake, over-estimated.

Fucked up on the deads today, and it was my own stupid fault. Was originally just going to bang out a bunch of sets of 10 x 100kg, but they were feeling really good and going up pretty much effortlessly, so I decided to throw another plate on each side. Completely ignoring my own rule of always using a belt on anything over 100kg, for support. It was in my bag, I just didn't bother going down to the locker-room :x Anyway, first 4 felt fine, went to start the fifth, and I hadn't even got it off the floor when I felt something go in my lower left back, and was on my knees. Walked it off for a bit and decided to see how it felt if I dropped back to 100 again for a couple more sets. Got the first rep up ok, but couldn't lower it, so kinda duck-walked it back to the rack and that was that.

Pulldowns and rows felt fine, no problem there, Krocs were ok to start with, being supported. But by the end of the 4th set I knew I wasn't gonna make it through a 5th. So now I'm on the couch with an icepack on my lower back, popping ibuprofen, and when I go to stand up, I look like a pregnant chick Fucken gutted. No squats for legsday tomorrow.

[morattigirl]

:doh: Ding dong :pfft: nah seriously hope ya haven't done any damage dude, i know what it's like to be out of action! Not 8)

[Ronin]

Quite a bit better today, just a lingering niggle, but enough to make me ditch the squats.

83.5kg (down 0.35)

In - 1650cal, 233P, 86C, 43F

Out

Leg Press

Warmup 10 x 120kg

6 x 6 x 280kg

Leg Press/Toe Press ss

3 x 12/20 x 200kg

Leg Press

3 x 20 x 120kg

Leg Extension

3 x 20 x 105lb

10min bike

[Ronin]

Measurements before a shoulder sesh with PT.

84kg (up 0.5)

Forgot to bring the sheet home from the gym, but I remember that waist was down 1cm, ass down 3cm, no change for chest, and 1cm off each mid-thigh. No change on the rest.

And BF is now 17%, so down 1% :grin:

In - 1606cal, 225P, 86C, 32F

Out

Incline BTN Press

12 x 30kg

12 x 40kg (1 spot)

10 x 50kg (3 spot)

2 x 12 x 35kg (2 & 3 spot)

15 x 30kg (3 spot)

Giant shoulder set

Weighted punches x 20 p/s, lateral raises x 20, front raises x 20, bent raises x 20, arnold presses x 20

1 set @ 8kg

2 sets@ 6kg

All done in 30 min, f*ck all rests. By the end of the giant sets they were becoming push-arnold presses

[Ronin]

Lovin the holiday , time for a quick update.

Training has been, for the most part, pretty half-arsed as far as planning and routine. I've only had a couple of days without training, and for most sessions just did some generic upper-body stuff, but also had a decent leg day last week. Diet has remained mostly on-target, with a few indulgences thrown in (roast pork with gravy last night, followed by trifle & whipped cream ). Between barbecues and whey, the protein intake has remained sufficiently high. Most recent weigh-in was last Thurs and was sitting at 80kg, down 4kg in a week, so pretty happy there.

Gotta say a big thanks to Nate and his training partner for the opportunity to train with them yesterday. I had a great time (despite my comparatively girlish weights :grin: ) and can only hope I didn't get too underfoot. It was inspiring to see the sort of weight they were moving, and to learn a few things. Also tried floor presses for the first time, along with benching with some odd "parallel grip" bar (sorry, no idea what it's called) and finally having the opportunity to try a real GHR machine. 3 (almost, but not-quite) reps \:D/ :pfft:

Aside from that, the first few days were stinking hot, I don't know how I survived 18 years of it before I moved to Dunners . I have no idea how much water I was going through but it still wasn't enough.

As much as I've enjoyed the gyms I've been training at up here, I have to admit I'm looking forward to training at home again, and getting back into my routine.

[nate225]

Good meeting you bro!

Always good to train with new people & you definately didn't get underfoot!

Football bar was the name you were looking for! And the GHR's a killer!

Nate

[Ronin]

Great, now I know what to ask Santa Phil for :nod: And if he complains I'll tell him it's your fault for introducing me to them

Anyhoo, back in the South now. Trained at Aspyre on Monday, weighed in at 80 again. That was it til yesterday, back home. Weighed in at 84.25kg. I can't believe that even without training I gained that much, as diet was still pretty controlled, so I'm putting it down to a discrepancy between the different scales. (Aspyre's seemed to be little more than bathroom scales )

Thurs 27th

Legs

Leg Press

Warmup 10 x 120kg

6 x 6 x 280kg

6 x 300kg

6 x 310kg PB

6 x 320kg PB

3 x 340kg PB

Leg Press/Toe Press

3 x 12/20 x 200kg

Leg Press

5 x 20 x 120kg

Today 83.4kg

Generic Upper Body

Lat P/d s/s with Seat Row

4 x 8 x 135lb

Krocs

3 x 10 x 56kg

BB Shrug

10 x 120kg

3 x 10 x 140kg

3 x 6 x 160kg

BTN Press

warmup 10 x Oly bar

3 x 10 x 30kg

Tri Pd

3 x 12 x 70lb

Diet has been on target although I haven't been logging eats, just going by what has been "normal" lately. And made today a refeed, so extra cals/carbs.

Looking forward to getting back into my usual routine next week, and even more so once school goes back \:D/ The holiday was nice, but f*ck it didn't half screw with my training routine :grin: So now it's time to crack on with the plan...only 4ish weeks to lose as much as possible. March signals the start of the bulk, so I want to get as lean as I can by then. Not hopeful of hitting single digits, but I'll take what I can get :pfft:

[rimma]

Liking the Krocs broseph. How heavy do the DB's go at ur gym?

[Ronin]

Cheers bro, 61kg I think, only one more jump. Not sure what I'll do after that, maybe go for reps

Nice trap-DOMS today for the first time I can remember. Hadn't done BB shrugs before, so made a nice addition, and one that I think will become a staple of future shoulder routines. Also thinking about some sort of "flat shrug" if that makes sense, kind of a row but without bending the arms, just using the traps.

[Ronin]

84.3kg

In - 1749cal, 255P, 106C, 36F

Out

Warmup row

Flat Fly

5 x 10 x 13kg

Floor Press

3 x 5 x 60kg

4 x 1 x 70kg

DB Press

10 x 18kg

8 x 21kg

7 x 21kg

5 x 5 x 21kg

2 x 8 x 18kg

6 x 18kg

It seems I've been neglecting my rotators lately. Last summer's shoulder injury started to niggle on the flies a wee bit.

Floor presses felt pretty good, although the bars on the squat rack only go low enough for me to just reach the BB from the floor. Luckily my head can slide under the bar with a 20 on each end while its on the floor

Also found that if I pause too long at the bottom, my forearms kinda buckle and that's the end of that :pfft:

Couldn't leave the snots bugging the staff too long, so cut it short after the DB press. Damn I can't wait til Wednesday :grin: About time to come up with the next 8 weeks' routine now.

[Ronin]

84.25kg. Trained later in the day today, so had more food/fluid on board than normal.

In - 1842cal, 246P, 108C, 49F

Out

Warmup row

Lat Pd

2 x 8 x 135lb

2 x 8 x 120lb

ss with

Seated Row

4 x 10 x 135lb

Krocs

5 x 10 x 56kg

Just another quickie today

[Phedder]

You've gained heaps on those krocs in such a short time. Rowing machine you are

[Ronin]

Cheers dude. Have to admit to a few rest-pauses near the end. But hoping it'll translate well to bent-overs, and T-bars when I move to those.

[Ronin]

84.05kg

In - 1704cal, 220P, 104C, 45F

Out

Warmp row

Squat

10 x 10 x 80kg

Leg Extension

5 x 20 x 60lb

Leg Curl

5 x 20 x 60lb

Calf Raise

5 x 20 x 390lb

Was good to have a half-way decent workout for a change

First time I've tried 10 x 10, didn't really have any idea what sort of weight to shoot for. TBH, I don't think I would have wanted it too much more than that, maybe 90. Curls & extensions were basically to finish the legs off, get a bit of a pump going. Calf raises were ok, although the last couple of sets were more like 15+5 and 15+3+1+1 :pfft:

And then walking home to Pine Hill since I woke up this morning to a flat battery. Perfect on the 1st day of school :x

[groovy]

84.05kg

In - 1704cal, 220P, 104C, 45F

Out

Warmp row

Squat

10 x 10 x 80kg

Leg Extension

5 x 20 x 60lb

Leg Curl

5 x 20 x 60lb

Calf Raise

5 x 20 x 390lb

Was good to have a half-way decent workout for a change

First time I've tried 10 x 10, didn't really have any idea what sort of weight to shoot for. TBH, I don't think I would have wanted it too much more than that, maybe 90. Curls & extensions were basically to finish the legs off, get a bit of a pump going. Calf raises were ok, although the last couple of sets were more like 15+5 and 15+3+1+1 :pfft:

And then walking home to Pine Hill since I woke up this morning to a flat battery. Perfect on the 1st day of school :x

10 x 10 Squats on 80kgs is a great effort bro. :clap: :clap: :clap:.

Ive only done it on 60kgs but was a long time ago but i couldnt do any more leg exercises after that.

[Phedder]

This

And then walking home to Pine Hill since I woke up this morning to a flat battery.

After this

Squat

10 x 10 x 80kg

Leg Extension

5 x 20 x 60lb

Leg Curl

5 x 20 x 60lb

Calf Raise

5 x 20 x 390lb

Solid effort there :nod: Must be about 1 hour 30 min round trip from pine hill to sky?

[Ronin]

Cheers dude, but I only walked home...cabbed it in so I could get the kids to school on time. Have a bad feeling that I'm going to regret this tomorrow :grin:

[morattigirl]

Have a bad feeling that I'm going to regret this tomorrow :grin:

Hehehe you are sooooo gonna regret that tomorrow lol trust me :wink: :nod:

[Ronin]

Not as bad as I'd anticipated :pfft: Bit stiff this morning, but all good now, just a bit of tenderness in the lower back and hammies :grin:

83.4kg (down 0.65)

In - 1768cal, 206P, 76C, 69F

Out

Warmup row

Front Raise

5 x 10 x 16kg

Lat Raise ss Bent Over Raise

3 x 10 x 13kg

BTN Press

10 x 20kg

10 x 30kg

2 x 10 x 35kg

2 x 5 x 35kg

BB Shrug

2 x 10 x 140kg

2 x 10 x 160kg

3 x 5 x 180kg

5 x 200kg

2 x 200kg

3 x 200kg

Annnnnd, done.

[morattigirl]

Not as bad as I'd anticipated :pfft: Bit stiff this morning, but all good now, just a bit of tenderness in the lower back and hammies :grin:

Oh what! Not fair, I suffered for days :roll:

Nice shrugs btw

[Ronin]

Not as bad as I'd anticipated :pfft: Bit stiff this morning, but all good now, just a bit of tenderness in the lower back and hammies :grin:

Oh what! Not fair, I suffered for days :roll:

Nice shrugs btw

Thanks mate

But...umm, I think I may have spoken a bit too soon :grin: Hammies were fine, but glutes have been tight all day, and a fair bit of lower back pain. Actually it seems to be the sacrum. Wasn't helped by the fact that I had to leg it all over town today...fucken car. Turns out the old man was right...if it's got tits or wheels it'll always cost you money :pfft:

Anyway...

83.35kg

In - Refeed/Cheatish day

Out

Warmup row

BB Curl

5 x 8 x 32.5kg

Inc DB Curl

5 x 8 x 13kg

CGBP ss Skulls

5 x 10 x 27.5kg

Preacher

2 x 12 x 25kg

2 x 10 x 25kg

9 x 25kg

ss with

Cable Curl

20 x 50lb

4 x 20 x 60lb

Tri Pd

3 x 12 x 70lb

ss with

Tri Dip

20 x BW+10kg

13 x BW+10kg (slipped off)

25 x BW+10kg

Tri Pd

50 x 50lb

2 x 40 x 50lb

Hammer 30s

2 sets x 10kg

1.5 sets x 9kg

Had intended to finish off by running the rack from 10kg to 5kg DBs, then start on coming back up, but for some reason my left hand just wouldn't work. It was fine on earlier exercises, but once I was into these, the wrist wouldn't stay locked and the whole arm just ended up buckling. Tried to work through it, but it wouldn't go away, so I figured I should call it a day. Fucked if I know what the problem was, hasn't happened before. Still, at least it wasn't the right wrist

[morattigirl]

Not as bad as I'd anticipated :pfft: Bit stiff this morning, but all good now, just a bit of tenderness in the lower back and hammies :grin:

Oh what! Not fair, I suffered for days :roll:

Nice shrugs btw

Thanks mate

But...umm, I think I may have spoken a bit too soon :grin: Hammies were fine, but glutes have been tight all day, and a fair bit of lower back pain. Actually it seems to be the sacrum. Wasn't helped by the fact that I had to leg it all over town today...fucken car. Turns out the old man was right...if it's got tits or wheels it'll always cost you money :pfft:

Lol nah ya just gotta choose the right model mate

Had intended to finish off by running the rack from 10kg to 5kg DBs, then start on coming back up, but for some reason my left hand just wouldn't work. It was fine on earlier exercises, but once I was into these, the wrist wouldn't stay locked and the whole arm just ended up buckling. Tried to work through it, but it wouldn't go away, so I figured I should call it a day. Fucked if I know what the problem was, hasn't happened before. Still, at least it wasn't the right wrist

[Beowulf]

Go the Supersets!!

Waldron programming per chance?

[Phedder]

Oh what! Not fair, I suffered for days :roll:

Nice shrugs btw

Thanks mate

But...umm, I think I may have spoken a bit too soon :grin: Hammies were fine, but glutes have been tight all day, and a fair bit of lower back pain. Actually it seems to be the sacrum. Wasn't helped by the fact that I had to leg it all over town today...fucken car. Turns out the old man was right...if it's got tits or wheels it'll always cost you money :pfft:

Lol nah ya just gotta choose the right model mate

Certainly stay away from these two models;