And unto this...RONIN

[Ronin]

Nothing like watching everyone else make it to the stage to get the motivational juices flowing, and the drive kick-started :nod:

So back into a bit of Chest/Bis today, and start dialling the dietary discipline back in again.

DB Bench

12, 12, 11, 12, 10 x 31kg

Inc DB Bench

5 x 10 x 23kg

ss

Inc Fly

5 x 10 x 16kg

X Over

5 x 12 x 50lb

BB Curl

5 x 10 x 30kg

Rope Curl

12 x 110lb

4 x 12 x 100lb

Dbl Bi Curl

3 x 15 x 50lb

2 x 12 x 50lb

[Ronin]

A bit of leg play this morning.

Leg Press

12 x 280kg

5 x 12 x 300kg

Leg Ext

12, 12, 12, 10 x 105lb

SLDL

3 x 12 x 60kg

ss

Leg Curl

12, 10, 12 x 90lb

Toe Press

30, 20, 20, 20 x 200kg

[Ronin]

Shoulders \:D/

BTN Press

3 x 12 x 60kg

2 x 12 x 65kg

12 x 60kg

DB Press

12 x 18kg

2 x 12 x 21kg

10 x 23kg

12 x 21kg

Lat Raise

3 x 10 x 13kg

ss

Rev Inc Fly

3 x 10 x 8kg

DB Shrug

5 x 12 x 56kg

Arnolds

4 x 12 x 13kg

Fucken Wilsons went and doubled the cost of parking, missing the long workouts :x

[Ronin]

Back day

Deads

Sets up to 140kg

Then singles up to 210kg

Prone Rows

2 x 20 x 60kg

20 x 65kg

Lat Pd

5 x 12 x 120lb

Cable Row

2 x 12 x 135lb

3 x 12 x 150lb

No time for tris today, will do them tomorrow.

Current PB for deads is 217.5 (I think). 210 went up really well today, and was tempted to jump to 220 for a new PB. But TP was getting a bit twitchy waiting to move to next exercise, so I decided instead to just leave it on a good note. First time in many months that I've tried testing myself, so it was a positive to finish on a bit of a win. Confident that next time I'll pop the PB.

[Ronin]

Arms

BB Curl

5 x 10 x 30kg

Tri Pd

2 x 12 x 60lb

3 x 12 x 70lb

DB Preachers

5 x 12 x 13kg

B/O Cable Xt

15 x 100lb

15, 15, 20, 18 x 110lb

ss

Rope Pd

15, 15, 35, 20, 25 x 60lb

Rope Curl

3 x 15 x 100lb

ss

Dbl Bi Curl

15 x 50lb

2 x 15 x 40lb

[Ronin]

Wee bit of Chest & Bi action

DB Bench

12, 12, 10, 9, 7 x 31kg

Inc DB Bench

10, 10, 9 x 26kg

Inc Fly

5 x 12 x 16kg

Hammers

5 x 12 x 16kg

Rope Curl

5 x 12 x 100lb

Diet has slipped, and I'm completely lacking any desire to do cardio. :x

[Ronin]

Shoulders day

BTN Press

12 x 60kg

4 x 12 x 65kg

DB Press

12 x 21kg

3 x 12 x 23kg

d/s 14 x 23kg/15 x 16kg/10 x 11kg

Lat Raise

3 x 12 x 13kg

ss

Rev Inc Fly

3 x 10 x 8kg

Upright Row

4 x 12 x 40kg

ss

20 x 33kg

3 x 20 x 36kg

Finally tried a Double Down today...gotta say...was kinda underwhelmed Could definitely be improved upon with the addition of a bun.

[Ronin]

Legs, woohoo

Squats

10 x 60kg

2 x 10 x 80kg

2 x 10 x 100kg

Leg Press

3 x 12 x 200kg

ss

Hacks

20, 20, 10 x 40kg

Leg Ext

6 x 12 x 105lb

SLDL

3 x 12 x 60kg

ss

Crazy Kai Greene Leg Curl Thingy

3 x 10 x 20lb

Toe Press

3 x 20 x 200kg

ss

Seated Calf Raise

3 x 20 x 45lb

Lately every time I've gone back to squats, within a few sessions my lower back has crapped out on me big time. So fingers crossed that this time, if I exercise enough restraint and sloooowly ease back to a respectable weight, I can break the curse.

Recently watched a video of Kai doing a leg session, and he did this exercise where he was on all fours facing away from the leg curl machine, then used each leg to "press" the pad up til the leg was fully extended. No idea what the correct name for it is, but I was intrigued. Anyhoo, tried it today and found it was actually a pretty good way to hit the glutes & hams in a different way. Kept it pretty light for the first time, but I don't really think it's an exercise that would require a lot of weight...time will tell.

[Ronin]

Back day.

Deads

Buncha sets of 10, up to 140

Then a few triples

And a couple of singles, culminating in 220kg PB

5 pps is pretty It was slow, it wasn't pretty, but it locked out so I'll claim it

Pullups

BW x 8, 6, 8

WGPd

12 x 120lb

3 x 12 x 135lb

Seated Row

2 x 12 x 135lb

3 x 12 x 150lb

Tri set:

WGPd

3 x 10 x 120lb

SAPd

3 x 15 x 50lb

CGPd

10 x 120lb

2 x 10 x 105lb

Once again ran outta time for tris, so tomorrow will be an arms day.

[Phedder]

Back day.

Deads

Buncha sets of 10, up to 140

Then a few triples

And a couple of singles, culminating in 220kg PB

5 pps is pretty It was slow, it wasn't pretty, but it locked out so I'll claim it

Awesome work mate :clap: Sounds like you weren't very fresh leading up to it either, could be a nice clean rep with a proper lead up. Strong :nod:

[Ronin]

Cheers mate, felt good to get it.

Arms on Friday.

Chest today

DB Bench

4 x 10 x 33kg

9 x 33kg

Inc DB Bench

10, 12, 14, 12, 12 x 28kg

Inc Fly

5 x 12 x 16kg

X Over

5 x 12 x 50lb

ss

X Under

5 x 12 x 30lb

[Ronin]

Shoulders day

BTN Press

3 x 12 x 50kg

5 x 12 x 60kg

CR Press

10 x 105, 90, 75, 75, 75lb

ss

Lat Raise

5 x 15 x 11kg

Quad Set

Punch

5 x 20 x 6kg

Lat Raise

5 x 15 x 6kg

Front Raise

5 x 10 x 6kg

B/O Raise

5 x 10 x 6kg

DB Shrug

5 x 20 x 56kg

[Ronin]

Legs day

Squats

10 x 10 x 60kg

Leg Press

4 x 10 x 200kg

25 x 200kg

ss

Leg Ext

20, 17, 15, 15, 12 x 105lb

Toe Press

64, 50, 38, 49, 40 x 200kg

Leg Curl

15, 10, 10, 10, 15 x 60lb

Was just planning to use the 60kg to warm up, but TP turned up and has neer squatted before. So kept it light and just did a 10 x 10 instead. Trying to explain to someone how to squat properly is harder than you'd think.

[Ronin]

Back day, and lower back was a bit tender from yesterday's squats. Not majorly so, but enough to make me decide not to push for singles on deads.

Deads

Sets of 10 up to 140kg

Prone Row

4 x 12 x 60kg

ss

B/O Row

4 x 12 x 40kg

WGPd

10 x 165lb

2 x 10 x 120lb

10 x 135lb

10 x 120lb

ss

SAPd

5 x 10 x 50lb

Face Pulls

12 x 90lb

12 x 100lb

3 x 12 x 110lb

ss

DB Row

5 x 10 x 21kg

[Ronin]

Arms day

BB Curl

5 x 12 x 30kg

V-bar Pd

12 x 100lb

2 x 12 x 120lb

2 x 12 x 130lb

ss

Rope Curl

5 x 12 x 100lb

V-bar Pd

12 x 140lb

3 x 12 x 150lb

12 x 140lb

DB Preacher

3 x 12 x 13kg

Hammer 30s

1 set @ 11kg

3 sets @ 8kg

B/O Cable Ext

12 x 120lb, 130lb, 140lb, 130lb, 120lb

ss

Rope Pd

5 x 12 x 60lb

[Ronin]

Monday off (bloody school holidays).

Yesterday - Shoulders

Today - Legs

Squat

5 x 10 x 80kg

LP

3 x 10 x 280kg

ss

Leg Ext

3 x 12 x 90lb

LP

3 x 10 x 320kg

SLDL

3 x 10 x 60kg

TP

50, 30, 32 x 200kg

[Ronin]

Back Day

WGPd

5 x 10 x 120lb

ss

SAPd

3 x 10 x 60lb

2 x 10 x 50lb

Bent-Over Row

12 x 40kg

4 x 12 x 45kg

Seated Row

10 x 150lb

2 x 12 x 135lb

CG TBar

5 x 12 x 45kg

Left shoulder has been kinda niggly all week, and seated rows today really made it flare up. Feels like something's been pulled, possibly rear delt. Get through arms tomorrow, and hopefully a weekend off will help sort it out.

[Ronin]

Quick arms hit-out

Tri V-Pd

5 x 12 x 130lb

ss

Rope Curl

5 x 12 x 100lb

BB Curl

3 x 10 x 30kg

ss

Hammers

3 x 10 x 16kg

B/O Cable Ext

12 x 130lb

2 x 12 x 140lb

ss

Rope Pd

3 x 12 x 70lb

Then off for a PWO feed at the sausage-sizzle the lads were running to get them to the NABBA Nats

[Ronin]

Today was meant to be chest, but I didn't even make it through the warmup. Left shoulder hasn't gotten any better, infact it's gone backward over the weekend. There seems to be two problem areas; one around the front delt, which I suspect is the bicep long head tendon again, and something around the rear delt, but I'm fucked if I know which little bit it actually is. I can't even lie in bed on my side with my arm under my head. Might have to bite the bullet and head back to the physio.

Any tips on shoulder rehab will be gratefully received. I already use a couple of rotations with light dbs to warm up before any chest/shoulder/back workout, and that broomhandle shoulder rotation thingy. But I can't remember any of the other exercises the physio gave me last time.

In the meantime, I think I'm looking at a legs 'n' cardio patch. Probably not a bad thing eh.

So, yeah...

Leg Press

5 x 12 x 280kg

Leg Ext

5 x 12 x 120lb

ss

Leg Curl

5 x 12 x 100lb

And a bit of cardio (f*ck it's been too long :oops: )

[Ronin]

Just went in for some cardio yesterday.

Legs again today.

Squat

10 x 80kg

5 x 10 x 100kg

LP

10 x 280kg

5 x 10 x 320kg

TP

3 x OMFG x 200kg

and on the bike for some more cardio.

Shoulder feels like it's appreciating the break. Last time I hurt it I did the wrong thing and ended up with physio and compromised training for a couple months... desperately want to avoid that this go-around. Squat seems to be bearing up so far too. Think I'll go for smaller increases from here on though, rather than rush it.

Unfortunately that's probably it for me until next week when school goes back.

[Ronin]

School's back baby... can I get a "f*ck Yeah" \:D/ \:D/

Shoulder didn't make it through the warmup again, so legs it was.

LP

5 x 10 x 280kg

Walking DB Lunges (per leg)

12 x 13kg

2 x 12 x 16kg

ss

LP

3 x 12 x 200kg

TP

50, 25, 30 x 200kg

20min Spin bike.

[Ronin]

Just cardio yesterday.

Today, legs part II

Squats

Lotsa warmups, bar, 60kg, 80kg

5 x 10 x 100kg

LP

5 x 10 x 280kg

Hacks

3 x 10 x 40kg

ss

Leg Ext

3 x 15 x 105lb

SLDL

3 x 10 x 60kg

TP

40, 40, 35 x 240kg

More cardio tomorrow

[Ronin]

Cardio again yesterday, legs again today.

Shoulder's feeling a fair bit better, hoping to ease back into some regular training next week.

I've been thinking for a while of going back to some form of ckd dieting, as I'd seen decent results on it before. After following a link that Steak posted recently, I found out about Carbnite. Seems like fun, so I'm giving that a shot. Day 1 of ultra-low carbs today, nothing but meat n eggs all day \:D/

[startinfromscratch]

updates niggah?

[Ronin]

updates niggah?

Patience Grasshopper

In for chest today, first day back into upper body stuff. Shoulder feels a little tender, but not bad.

Had blood tests this morning, so couldn't even have coffee before leaving the house...made for a flat sesh.

Eats:

- Post WO shake

- 1kg chicken nibbles

- 250g deli meat

- 3 eggs, pan full o' bacon & salami

- 3 eggs, nuked

- protein mousse thing

DB Bench

Lotsa lotsa warmup

3 x 10 x 28kg

Inc DB Bench

3 x 10 x 23kg

Inc Fly

3 x 10 x 18kg

Standing Cable Fly

10 x 40lb

2 x 10 x 30lb

ss

X-Under

2 x 12 x 30lb

Dropset

X-Over

3 x 12 x 40lb

So yeah, keepin it lighter, testing my way. Feels good.