And unto this...RONIN

[Ronin]

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:

Thursday is Shouldersday, will keep you posted :grin:

Yep, love the DOMS

[Ronin]

90.7kg

In - 2083cal, 213P, 152C, 69F

Out

Row 1000m

Leg Press

15 x 240kg

2 x 12 x 320kg

5 x 6 x 400kg

5 x 12 x 320kg

5 x 15 x 240kg

Single Leg

5 x 12 x 100kg

Leg Extension

3 x 10 x 110lb

3 x 10 x 120lb

[Ronin]

90.6kg

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

Out

Row 1000m

Superset

BTN Press

5 x 10 x 40kg

Lat Raise

5 x 20 x 11kg

Hang Clean & Press

10 x 30kg

4 x 10 x 35kg

Superset

Reverse PecDeck

10 x 40lb

2 x 10 x 50lb

Cross-Body Raise

3 x 10 x 20lb

Quadset

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

Felt weaker than usual today. Still managed to get a good pump going though. I think I see a love/hate relationship developing with the hang clean & press

[morattigirl]

I think I see a love/hate relationship developing with the hang clean & press

Lol I feel the same way about FRONT SQUATS!! :nod:

[Ronin]

I think I see a love/hate relationship developing with the hang clean & press

Lol I feel the same way about FRONT SQUATS!! :nod:

90.35kg

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

Out

Row 1000m

Superset

Hammers

5 x 10 x 16kg

Cable Curl

10 x 70lb

4 x 10 x 80lb

Superset

Wriggly-bar Curl

3 x 10 x 35kg

Double-bicep Curl

3 x 10 x 50lb/side

Superset

Lying Tri Ext

5 x 10 x 130lb

CGBP (Wriggly-bar)

5 x 10 x 35kg

Superset

Tri Pd

5 x 10 x 80lb

Reverse Tri Pd

5 x 20 x 40lb

Drag Curl

3 x 10 x 30kg

Grow Ya Bastards!

[Phedder]

Double.

[Phedder]

Grow Ya Bastards!

Hmm...

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

[Ronin]

Grow Ya Bastards!

Hmm...

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

Ok, point taken

Depletion week ends Sunday, back into devouring mode Monday.

[startinfromscratch]

hang clean & press.

is that BB, DB or 2xDB?

[Ronin]

hang clean & press.

is that BB, DB or 2xDB?

BB, just using the pre-loaded ones

[Ronin]

90.7kg

In - 2652cal, 234P, 308C, 50F

Out

Row 1000m

Inc Fly

Warmup 10 x 13kg

5 x 10 x 16kg

Cable Fly

5 x 10 x 40lb

TriSet

Iron Cross

2 x 20 x 40lb

20 x 30lb

X-Under

3 x 12 x 30lb

X-Over

3 x 20 x 30lb

DB Bench

10 x 21kg

3 x 8 x 23kg

2 x 7 x 23kg

8, 10, 9 x 21kg

Eating again \:D/

[Ronin]

90.05kg

In - Lots

Out

Row 1000m

T-Bar

5 x 10 x 60kg

BTN Pd

10 x 90lb

4 x 10 x 105lb

Seated Row

5 x 12 x 105lb

GMs

4 x 10 x 60kg

Krocs

3 x 12/10 x 51kg

Today's training felt better than a back day has for quite a while. I think it was due to a combination of things...dropping out supersets meant I could hang onto the weights longer, so didn't have to sacrifice form to rush through before I lost my grip...likewise not being so impatient to chase higher numbers meant I could concentrate on full stretch and tight contraction...and borrowing a set of straps so I could finally hit some decent Krocs for the first time in ages (wasn't too worried about form on the Krocs, got full stretch, but allowed a bit of body english to creep in).

Also have noticed that there is a marked size difference between left and right lats, so in an effort to begin addressing this, Krocs were 12 with left arm followed by 10 on the right. Hope that'll help.

[Ronin]

91.85kg

In - 3377cal, 297P, 365C, 77F

Out

Row 1000m

Leg Press

2 x 12 x 240kg

5 x 12 x 320kg

5 x 12 x 280kg

4 x 25 x 160kg

Single Leg

3 x 12 x 120kg

Superset

Leg Ext

5 x 10 x 120lb

Leg Curl

5 x 10 x 100lb

Superset

Calf Raise

3 x 12 x 390lb

Seated Calf Raise

3 x 15 x 45lb

Gym's closed on Friday, so had to tack Hams onto the back of Quads.

Felt like sticking in the 12ish rep range today, so lept the LP weights a bit lighter.

[Ronin]

92.05kg

In - 2410cal, 216P, 226C, 75F

Out

Row 1000m

Superset

BTN Press

3 x 10 x 40kg

Lat Raise

3 x 20 x 11kg

BTN Press

3 x 10 x 40kg

Hang Clean & Press

5 x 10 x 35kg

Superset

Reverse Pec Deck

3 x 10 x 50lb

Cross-body Raise

3 x 10 x 20lb

TriSet

Front Raise (PG)

3 x 10 x 13kg

Lat Raise

3 x 10 x 13kg

Bent-over Raise

3 x 10 x 13kg

Cals might need a bit of a kick-up, so a bit of toast with PB & honey may be in order.

The love-hate with HC&P is coming along nicely. Also tried out something new today, a hand-walking-plate-dragging-thingy for abs. Was told I'll feel it tomorrow...shall see.

[Ronin]

91.85kg

In - 3224cal, 259P, 335C, 91F

Out

Row 1000m

Inc Hammers

3 x 10 x 16kg

Superset

Drag Curls

3 x 10 x 30kg

Rev Cable Curl

3 x 10 x 50lb

Superset

Lying Cable Extension

5 x 10 x 130lb

HG DBP

5 x 10 x 16kg

Superset

Tri Pd

5 x 10 x 80lb

Rev Tri Pd

2 x 20 x 40lb

3 x 20 x 50lb

Hammer 30s

3 sets @ 8kg

Managed to get in for a train today to make up for gym being closed yesterday. Busier than I expected it to be, and I have never seen so many curls being done all at once, as when I walked in. Seriously, of the dozen or so people there, 8 were curling :shock: . Unfortunately today was already scheduled for arms, so I had to rather self-consciously join in with International Arms Day

[Ronin]

93.45kg (mmm, hot cross buns =P~ )

Inc Fly

10 x 13kg warmup

5 x 10 x 16kg

Superset

Cable Fly

3 x 10 x 40lb

Pec Deck

3 x 12 x 50lb

DB Press

10, 7, 7 x 26kg

9, 7, 9 x 23kg

12, 12, 10 x 18kg

:x These bloody school holidays are seriously damaging my calm.

[Ronin]

No sitter today, but spent a couple of hours cutting up pallets with a hand-saw. Not quite the same as getting to the gym, but better than a poke in the eye with a sharp stick

[morattigirl]

Also tried out something new today, a hand-walking-plate-dragging-thingy for abs.

:-s Can you elaborate kind sir?

P.S School starts back on Monday \:D/

[Ronin]

Also tried out something new today, a hand-walking-plate-dragging-thingy for abs.

:-s Can you elaborate kind sir?

Take a press-up position with your toes on a plate, then hand-walk the length of the gym, dragging the plate. Keep your body locked straight the whole time, no side-to-side wobble is more important than no sagging. It'll give your heart rate a nice wee kick too When I tried it last week I was told I'd feel it in the abs the following day, but didn't feel a thing. I'm assuming it was cos I was only using a 10kg plate, and only did 2 lengths, so this week it'll be a 20kg, and just go til I drop :pfft:

P.S School starts back on Monday \:D/

Believe me I'm counting the days mate \:D/ :clap:

[HarryB]

Also tried out something new today, a hand-walking-plate-dragging-thingy for abs.

:-s Can you elaborate kind sir?

Take a press-up position with your toes on a plate, then hand-walk the length of the gym, dragging the plate. Keep your body locked straight the whole time, no side-to-side wobble is more important than no sagging. It'll give your heart rate a nice wee kick too When I tried it last week I was told I'd feel it in the abs the following day, but didn't feel a thing. I'm assuming it was cos I was only using a 10kg plate, and only did 2 lengths, so this week it'll be a 20kg, and just go til I drop :pfft:

P.S School starts back on Monday \:D/

Believe me I'm counting the days mate \:D/ :clap:

I have done these and get my clients to do them, man after a while they hurt like hell! Awesome for your whole core. I like the idea of doing something rather than just staying static in a plank position so these were ideal. Makes it easier to have a goal than just going by time.

[morattigirl]

Also tried out something new today, a hand-walking-plate-dragging-thingy for abs.

:-s Can you elaborate kind sir?

Take a press-up position with your toes on a plate, then hand-walk the length of the gym, dragging the plate. Keep your body locked straight the whole time, no side-to-side wobble is more important than no sagging. It'll give your heart rate a nice wee kick too When I tried it last week I was told I'd feel it in the abs the following day, but didn't feel a thing. I'm assuming it was cos I was only using a 10kg plate, and only did 2 lengths, so this week it'll be a 20kg, and just go til I drop :pfft:

Hmmmm sounds interesting :nod: May have to give a go! Cheers

[Ronin]

Let me know how you find them MG, I'd be interested in your opinion.

Cheers Harry, I'll be trying them again tomorrow, but with a 20 and for more laps this time. I too can't stand just staying still in a plank position, bores the bejeezus out of me, so these should work in well.

Finally managed to get along to the gym today \:D/ \:D/ . Gotta try to fit 4 days worth of bodyparts into 2 days, so went for a bit of back & legs today. Couldn't really give either a solid blasting, but I figure something's better than nothing, right?

92.7kg :shock:

Row 1000m

T-Bar

10 x 40kg

4 x 10 x 60kg

BTN Pd

5 x 10 x 105lb

Seated Row

5 x 12 x 105lb

Leg Press

W/U 12 x 200kg

5 x 12 x 320kg

Leg Curl

5 x 10 x 100lb

Less volume than I'd have liked, and my legs barely feel like they've done anything after only 5 sets of leg press. Gotta say though that I'm loving the feeling from dropping the weights for my back, and really concentrating on form...Back day is no longer Back:0, Bis:1.

Tomorrow will be shoulders, bis & tris. And Monday will usher in the beginning of a 4-month cut :cry: . Bye-bye cals :wave:

[Ronin]

91.85kg

Row 1000m

Superset

BTN Press

3 x 10 x 40kg

Lat Raise

3 x 20 x 11kg

BTN Press

3 x 12 x 40kg

Superset

Hammers

3 x 10 x 16kg

Rev Cable Curls

10 x 50lb

2 x 10 x 60lb

Drag Curls

3 x 10 x 30kg

Superset

Lying cable Extensions

3 x 10 x 130lb

HG DB Press

3 x 10 x 16kg

Superset

Tri Pd

3 x 10 x 80lb

Rev Tri Pd

3 x 20 x 40lb

Hammer 30s

3 sets @ 8kg

And then 2 hrs of posing practice. f*ck, that was damn near a workout in its own right .

[Ronin]

92.65kg

In - 2067cal, 228P, 173C, 52F

Out

Row 1000m

Inc Fly

10 x 13kg WU

3 x 10 x 18kg

3 x 10 x 16kg

Superset

Iron Cross

2 x 12 x 40lb

X Under

2 x 12 x 40lb

Superset

X Under

2 x 12 x 40lb

X Over

2 x 12 x 40lb

Superset

X Over

2 x 12 x 40lb

Iron Cross

2 x 12 x 40lb

DB Press

2 x 6 x 23kg

2 x 12 x 21kg

2 x 12 x 18kg

15min bike

Cals are a lot lower than I was hoping for, even cutting. I wanted to ease into it, dropping off a bit at a time. Nothing too drastic at the mo, just to give me a bit more wiggle room the closer I get to D-day. Likewise, easing into the cardio...partly due to how unfit I've become, but also so that I can add more in as I progress.

Think I might go have some peanut butter on toast =P~

[Ronin]

92.2kg

In

- 100g Rolled Oats, 30g PP

- 5 Rice cakes, 200g ham

- 200g Chicken breast, 500g pumpkin, 100g brocolli

- 2 slices wheatmeal toast with avocado

- frozen protein yoghurt

Out

Row 1000m

Siperset

T-Bars (CG)

3 x 10 x 60kg

BTN Pulldown

3 x 10 x 105lb

T-Bars (WG)

3 x 10 x 60kg

Neutral Grip Pd

3 x 12 x 105lb

Seated Row

3 x 12 x 105lb

Left-arm Seated Row

3 x 12 x 45lb

Krocs

4 x 10 x 51kg

Bike 15min

Posing session on Sunday really highlighted the difference in size between my lats, so I want to bring the left up (not that I'm claiming a lot of size on the right either :pfft: ). Really just want to get a bit of balance.