And unto this...RONIN

[Ronin]

87.85kg (down 0.55)

In - 2427cal, 304P, 160C, 64F

Out

Row 1000m

BTN Press

10 x 20kg

10 x 45kg

2 x 6 x 50kg

2 x 8 x 45kg

4 x 10 x 40kg

5 x 15 x 30kg

5 x 20 x 20kg

Front Raise

5 x 10 x 16kg

Lat Raise

5 x 10 x 1kg

s/s with

Seated Bent-over Raise

5 x 10 x 11kg

Calf-raise Machine Shrug

2 x 10 x 390lb

s/s with

Press Machine Shrug

2 x 8 x 240lb

Calf-raise Machine Shrug

3 x 10 x 390lb

s/s with

T-Bar Shrug

3 x 10 x 40kg

Shoulder Killer

3 sets @ 30lb

Right, I'm getting some new straps, tired of trying to find ways to shrug heavier than I can grip.

I think I must've slept funny last night, I woke up with a sharp pain down the side of my neck and into my left trap. I thought once I started working it might ease off, but it's still there. Made shoulder training "interesting", there were a few times I caught the little voice in my head telling me to cut it short, but I kicked him in the balls and soldiered on Time for a heatpack and some ibuprofen methinks.

Cals worked out to be a lot lower than I expected, might have to chuck something else down as well.

[Ronin]

87.6kg (down 0.25)

In (so far) - 2089cal, 253P, 124C, 64F

+ some yummies to come

Out

Row 1000m

BB Curl

5 x 10 x 30kg

DB Inc Curl

3 x 10 x 16kg

Preachers

3 x 12 x 25kg

CGBP

10 x 40kg

4 x 10 x 50kg

Tri P/d

5 x 12 x 80lb

5 x 20 x 50lb

Hammer 30s

3 sets @ 10kg

Tri-set

Swiss Ball Ham Curls

5 x 20

Standing Leg Curl

5 x 10 x 12kg (each leg)

Lying Leg Curl

5 x 10 x 25kg

Changed things around with the CGBP today. Normally I do them as part of a superset immediately after Skulls, using a wriggly-bar, with my hands just either side of the central V. But today I switched to an oly bar, with hands just inside the knurling, so about shoulder-width. It was definitely a lot kinder to my wrists, allowing me to go heavier. Kinda miss the supersets though, so I might alternate them.

Looks like I'm having a 3-day break now. The usual weekend off, plus Monday is Otago anniversary day so the gym is closed (so is school :x )

[Ronin]

90.05kg (up 2.45 mostly water though I suspect )

In - 2811cal, 303P, 237C, 64F

Out

Row 1000m

DB Inc Press

10 x 16kg

2 x 8 x 26kg

2 x 10 x 21kg

3 x 10 x 18kg

DB Fly into DB Hammer-grip Press

3 x 10/20 x 11kg

BTN P/d

5 x 10 x 105lb

T-bar

6 x 10 x 60kg (3sets CG, 3 sets WG)

Just a short one today due to class in the morning. And since the gym was closed yesterday, had to try to do something for back and chest. Figured it was (slightly) better to half-ass both, than to completely skip one.

[Ronin]

90.0kg

In - 3377cal, 288P, 283C, 126F

Out

Row 1000m

Leg Press

12 x 160kg

15 x 320kg

10 x 400kg PB

6 x 420kg PB

20 x 320kg

Dropset

15 x 240kg / 25 x 160kg / 110 x 80kg

Leg Ext (10sec between sets)

4 x 10 x 90lb

6 x 10 x 75lb

Hacks

5 x 10 x 40kg

s/s with

Leg Ext

5 x 20 x 45kg

Calf Raise

5 x 10 x 390lb

And done. Pretty happy with that.

[morattigirl]

Leg Press

10 x 400kg PB

6 x 420kg PB

Nice work dude :clap:

[loveggs]

Leg Press

10 x 400kg PB

6 x 420kg PB

Nice work dude :clap:

id say!! :clap:

[Ronin]

Thanks guys. Still waiting for the DOMS...which usually means tomorrow's really gonna suck

89.7kg (down 0.3)

In - 3222cal, 315P, 359C, 55F

Out - PT sesh

Row 1000m

BTN Press

20 x 20kg

10 x 30kg

10 x 40kg

2 x 10 x 50kg

s/s wth

Lat Raise

5 x 20 x 16kg

Upright Row

5 x 10 x 37.5kg

s/s with

Lat Raise

5 x 20 x 8kg

Tri-set

Bent over raise

5 x 20 x 6kg

Front Raise

5 x 20 x 6kg

Lat Raise

5 x 20 x 6kg

Doesn't look like much, but I was pretty fried by the end of it. Started recovering pretty quick after breaking my fast and then having a nap :grin:

Front delts were fair burnin, not just pumped but screaming-burning-hurting...I get the feeling that maybe fasted training isn't keeping pace with the training intensity. Considering coming off Leangains for a bit.

[Ronin]

90.35kg (up 0.65)

In - 2767cal, 304P, 221C, 66F

Out

Row 1000m

DB Inc Curl

10 x 11kg

2 x 6 x 18kg

2 x 10 x 16kg

2 x 12 x 13kg

Preachers

3 x 10 x 25kg

s/s

Hammers

3 x 20 x 11kg

Tri P/d

3 x 12 x 80lb

3 x 12 x 90lb

Rope O/H Extension

3 x 12 x 70lb

s/s

1-Arm P/d

3 x 20 x 40lb

Lying Leg Curls

3 x 10 x 110lb

S/B Ham Curls

3 x 20

s/s

Standing Leg Curls

2 x 10 x 18kg

10 x 12kg

Had to leave the Hammies there, lower back was flaring up pretty bad.

[Ronin]

90.8kg (up 0.45)

In - 2801cal, 303P, 237C, 64F

(+ a few extra carbs in the form of Hot X Buns, my own personal Kryptonite :grin: )

Out

Row 1000m

DB Inc Press

2 x 10 x 21kg

3 x 8 x 26kg

2 x 8 x 23kg

2 x 10 x 21kg

Superset

Fly

5 x 10 x 11kg

Hammer Grip DB Press

5 x 20 x 11kg

Tri-set

Iron Cross

3 x 20 x 30lb/side

X-under

3 x 12 x 30lb/side

X-over

3 x 20 x 30lb/side

[Ronin]

90.4kg (down 0.4)

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

Out

1000m Row

Superset

T-Bar (CG)

10 x 60kg

4 x 10 x 50kg

BTN Pulldown

10 x 105lb

10 x 90lb

3 x 10 x 75lb

Superset

T-Bar (WG)

5 x 10 x 50kg

CG Pulldown

5 x 10 x 75lb

Short one again today. Decided to try a different approach today. I figure I've been relying too much on arms lately, so dropped the weight back (sorry ego ) and concentrated on form. Made sure I was pulling with the lats, retracted the shoulders, squeezed at the contraction, controlled eccentric...felt better, not really pumped, but definitely felt the lats working more than before. So I guess that's a good thing. Although the forearms were screaming by the end of it.

Also, I think I might cut back a bit on the protein. 300g+ per day just seems like a bit of overkill, and it's costing me a small fortune. Maybe 200-250g would be a better option.

[Ronin]

90.3kg (down 0.1)

In - 3273cal, 273P, 353C, 81F

Out

Row 1000m

Leg Press

12 x 160kg

15 x 320kg

5 x 6 x 400kg

3 x 10 x 320kg

3 x 15 x 240kg

3 x 20 x 160kg

3 x 20 x 80kg (single leg)

100 x 80kg

Superset

Hacks

3 x 10 x 40kg

Leg Ext

3 x 20 x 45lb

Physio today. Apparently my lower back problem is now due to my glutes not "firing" and my hams having to pick up the slack. So I have a few rehab exercises to do, and bottom line...still no squatting or deadlifting :x

Never done single leg press before, so decided to give it a shot for something a little different. Different emphasis than with standard leg press, felt it more on the inside thigh than in the quads per se.

[Ronin]

90.3kg

In - 3123cal, 273P, 313C, 81F

Out

Row 1000m

Superset

BTN Press

10 x 30kg

3 x 6 x 50kg

3 x 10 x 30kg

Lat Raise

7 x 20 x 11kg

Quad-Set

Front Raise

3 x 10 x 11kg

Lat Raise

3 x 10 x 11kg

Bent-over Raise

3 x 10 x 11kg

Shoulder Bombs

3 x 10 x 6kg

First time trying the shoulder bombs, so started off pretty light, especially since they were at the arse end of a quadset. Probably shoulda gone a bit heavier. But then again, I'm not really sure I rate them anyway, I guess time will tell.

[Ronin]

90.8kg (up 0.5)

PT Sesh

Row 1000m

Tri-set

Chins

7/10/10 x BW ( a few assists on 2nd & 3rd sets)

Hammers

3 x 10 x 15kg

Cable Curls

10 x 30kg

2 x 10 x 24kg

Double Bicep Curls

15 x 40lb

15 x 50lb

16 x 50lb

20 x 50lb

BB Curl Dropset

20 x 30kg

11 x 25kg

15 x 20kg

1 set of 21s x 15kg

Lying Cable Extensions

10 x 100lb

10 x 130lb

2 x 10 x 160lb (3 & 6 assists)

Then a dropset starting at 130lb, but got about halfway through and the Torturer decided it wasn't hard enough, so took it back to the top :shock:

Superset

Tri Pd

3 x 10 x 30kg

Reverse Tri Pd

3 x 20 x 18kg

Triset

Ab wheel

3 x 10

Leg/Hip Raise

3 x 10

Leg scissors

3 x 20

Phew

[Ronin]

91.95kg (up 1.15)

In - 2671cal, 261P, 201C, 83F

Out

Row 1000m

DB Flat Bench

W/U 12 x 13kg

2 x 10 x 21kg

3 x 10 x 23kg

3 x 8 x 26kg

Superset

Inc Fly

5 x 10 x 11kg

Inc DB Press

5 x 20 x 11kg

Pec Dec

6 x 20 x 40lb

TriSet

Iron Cross

3 x 20 x 30lb

X-Under

3 x 12 x 30lb

X-Over

3 x 20 x 30lb

Had 2 sick kiddies today, so chow was a little off the mark. Still, tomorrow's another day.

[Ronin]

No training yesterday due to little Ronins still being sick. Only one off school today, so managed to get in for a bit of a quad sesh.

91.0kg (down 0.95)

In - Unknown

Out

Row 1000m

Leg Press

20 x 160kg

15 x 240kg

2 x 12 x 320kg

2 x 6 x 420kg PB

3 x 6 x 400kg

3 x 10 x 320kg

3 x 15 x 240kg

3 x 20 x 160kg

100 x 80kg

Single Leg

2 x 20 x 80kg

Had to call it a day there to get back to the boy. Plus 3 nights of getting up to vomiting kids, and 2 days of nutrition that was a little off the mark, and it wasn't a good day out. Still, motions gone through. Hopefully tomorrow's a better day for shoulders.

Was also a little surprised to have lost weight over the last few days, given the lack of training and attention to diet.

[Ronin]

90.65kg (down 0.35)

In - better, but still not quite back on point (including a couple of pies :shifty: )

Out

1000m Row

Tri-Set

BTN Press

6 x 50kg

2 x 10 x 40kg

Lat Raise

3 x 20 x 11kg

Hang Clean & Press

3 x 10 x 30kg

Superset

BTN Press

3 x 10 x 40kg

Lat Raise

3 x 20 x 11kg

Quad-Set

Front Raise (prone grip)

3 x 10 x 11kg

Lat Raise

3 x 10 x 11kg

Front Raise (hammer grip)

3 x 10 x 11kg

Bentover Raise

3 x 10 x 11kg

Reverse Pec Deck

10 x 20lb

3 x 30lb

First time I'd tried the Hang Clean & Press, so was a bit of a guess as to the weight. I don't think I would've wanted it much higher as the 3rd exercise in a triset...maybe it should be a stand-alone exercise next time, and move the weight up a bit.

Tri-sets and quad-sets today felt more like cadio, I was gasping for air as if I'd never quit smoking. Combination of dropping the cardio, gaining weight and, I suspect, still feeling the effects of shit sleep and food.

Also first time on reverse pec deck, so playing with the weight. Not sure I like it, it's kind of awkward. But I'll give it another crack and push the weight up a bit.

[Ronin]

91.45kg (up 0.8 )

Row 1000m

SuperSet

Hammers

3 x 10 x 16kg

Cable Curls

3 x 10 x 70lb

Double Bi Curls

3 x 15 x 50lb

Lying Cable Extensions

10 x 110lb

3 x 10 x 130lb

SuperSet

Tri P/d

3 x 10 x 60lb

Reverse Tri P/d

3 x 20 x 30lb

Drag Curls

12 x 20kg

2 x 12 x 25kg

What a week, kinda glad it's over TBH. Crap sleep, pretty crap food, and less than ideal training. Today was another rushed one. Looking forward to the chance to attack it afresh next week.

Speaking of next week, I have a new plan. I'm going to spend next week on reduced cals and carbs. Haven't got an exact figure in mind, but probably around 2000cal, possibly a bit lower. Carbs will be kept to oats for first feed, and a bit of dextrose in PWO shake. The aim of this is two-fold. When I went from dieting to eating, there was quite noticable growth as my body sucked up everything it was given...I want to see if I can recreate this effect in the shorter term. Secondly, I hope it'll help keep fat gain reigned in. So one week of depleting, and then back to clean bulk, which will coincide with the start of a creatine cycle.

[rimma]

Looking forward to seeing how that goes Ronin. What's your body comp like at the moment? Bulk going according to plan?

[Ronin]

Without having taken measurements lately, it's hard to say for sure. There's definitely been muscle growth, and I don't think I've put on tooooo much fat. While my waist has thickened, the pinch test feels about the same as before...not exactly scientific, but there ya go Getting plenty of comments at the gym about looking bigger and more solid, so I guess that's gotta be a good thing, although I'm under no illusions about where I'm at in real terms.

[Ronin]

91.35kg

In - 2115cal, 226P, 143C, 70F

Out

1000m Row

Inc Fly

2 x 10 x 13kg

5 x 10 x 16kg

Cable Fly

5 x 10 x 40lb

TriSet

Iron X

2 x 20 x 40lb

20 x 30lb

X-under

3 x 12 x 30lb

X-over

3 x 20 x 30lb

DB Bench

3 x 10 x 21kg

8 x 23kg

4 x 7 x 23kg

2 x 4 x 26kg

Have decided to throw a bit of moderate intensity cardio on the end of each workout this week to help with the depletion. Accordingly, I jumped on the treadmill (which I normally avoid like an ex-wife) for a bit of incline walking. Was aiming for 10 min, but after 6:30 I had to get off, tibialis was fair burning and cramping, there was just no way I could continue. Back to the cross-trainer tomorrow I think :grin:

[morattigirl]

Hang Clean & Press

3 x 10 x 30kg

First time I'd tried the Hang Clean & Press, so was a bit of a guess as to the weight. I don't think I would've wanted it much higher as the 3rd exercise in a triset...maybe it should be a stand-alone exercise next time, and move the weight up a bit.

Did ya like these Ronin? I've just recently started doing these too and I really dig em aye :nod:

[Ronin]

Did ya like these Ronin? I've just recently started doing these too and I really dig em aye :nod:

Hmmm, not sure if "like" is quite the right word mate :pfft: Na, they felt effective, I'd like to give them another crack, as a stand-alone exercise next time. TBH it was after reading your journal entry that I decided to give them a go, ya wee inspiration you :clap:

[Ronin]

90.7kg (down 0.65)

In - 2008cal, 213P, 132C, 69F

Out

Row 1000m

Superset

T-Bar

3 x 10 x 60kg

BTN Pd

10 x 105lb

2 x 10 x 90lb

T-Bar

3 x 8 x 70kg

GMs

5 x 10 x 60kg

Stiff-arm Pd

10 x 60lb

2 x 10 x 70lb

Seated Row

3 x 10 x 105lb

10min X-trainer

Decided to drop the weights slightly on the cable exercises and concentrate on using the back more than the arms. First time doing GMs since I started physio, so kept it light. Feels ok so far, let's see how I feel in the morning.

[HarryB]

Did ya like these Ronin? I've just recently started doing these too and I really dig em aye :nod:

Hmmm, not sure if "like" is quite the right word mate :pfft: Na, they felt effective, I'd like to give them another crack, as a stand-alone exercise next time. TBH it was after reading your journal entry that I decided to give them a go, ya wee inspiration you :clap:

Lol... So true! Not an exercise I'd say is likeable but definitely effective!

[morattigirl]

Did ya like these Ronin? I've just recently started doing these too and I really dig em aye :nod:

Hmmm, not sure if "like" is quite the right word mate :pfft: Na, they felt effective, I'd like to give them another crack, as a stand-alone exercise next time. TBH it was after reading your journal entry that I decided to give them a go, ya wee inspiration you :clap:

Lol... So true! Not an exercise I'd say is likeable but definitely effective!

Effective is a good word for them :nod: Yeah I would definately do as a stand alone exercise next time too, you'll feel it the next day!! Gotta love those Doms huh lol :grin: