Iron Mind

[Big john]

heres a quick up date on how the progress of the diet down is going..nothing spectacular just a guage of where i am in the great scheme of things

for the 1st time in 14 months doing sheiko back to back..finally have sdome delts growing since bringin back pressing movements into my template and the lats have started growing, hoping if bigger later mean bigger bench! :pray:

[Big john]

cardio/flex/mob/abs

40mins stationary bike

piriformis work with hard tennis ball

one round of aigle 8

some light stretches

ab circut 130-140 reps all up lost cound towards end (mostly weighted with a 20kg DB..trained in the shed today)

side bends

crunches

scissor crunch

hip flexor crunches

obliques

ab roll outs

down n out

[Big john]

week 3 day 2

Deads/assist

Deadlifts (conv)

120x3

140x2

160x2

180x2

200x2

220x1(belt)

230x1

240x1

220x2

220x2

assist work

Face pulls

36x8

36x8

36x8

36x8

DB rows

50x5

50x5

50x5

WG lat pulldowns

60x8

66x8

66x8

72x10

flushing work

SLDL

60x20

60x20

60x20

Hyper extenstions

30,30

smoked after all that..Eats are few and far between today. busy busy day

hip felt a little off so didnt think about pushing for an extra few sets on deads. Lower back and erectors were fully pumped

[bar-belle]

Eats are few and far between today. busy busy day

:naughty: that's no excuse.. you know the rules.. fuel the body!

[Big john]

Eats are few and far between today. busy busy day

:naughty: that's no excuse.. you know the rules.. fuel the body!

yes ma'am! :salute:

[steak]

at Wendys...I bumped into the Dustman there on sunday night :nod: :grin:

[Big john]

at Wendys...I bumped into the Dustman there on sunday night :nod: :grin:

he mentioned seeing a great beast on the weekend...poor bugger thou totaled his car!

[Big john]

no training today...just laxing it up hard, next week i drop the box height on squats..bench gonna start focusing more on arch/tricep work floor pressing/board/heavy tri movement, yea baby!

deads...tooo easy

Weight 125.5 8)

[Big john]

weight 126.6 neices birthday..so the cake and wedges came out spiked the weight up abit...all good

Trained up with coast today with my Brother inlaw with the intention of giving the Club tyre record a good nudge

1st round 20.3 secs iirc, bad tech..tyre bouncing chewed presious milisec's

some refinement

2nd round 15.90sec's big improvement in the game, placement and stabilizing it otw down for a snappy pick up

3rd round 15.70 slowd down towards the end, just gotta get the tyre on "the bounce"

then me, dusty, wes and damo hit afew rounds of morph circut each starting at different points..this is the fucking Bizz! blood sweat and grunts! i live for it

KB Sumo Squats

Clean and Press

Box Side Step Over

Split Jerks from rack

Band Chin Ups

Split Squat

One Arm DB Extension

Barbell Curl

Landmines

Drop Press

Fat Man Rows

Band Crunch

all x 10 reps then 1 minute rest. think we may of hit a multi member time record of around 8 minutes? and wes took out the record for around 5mins something, fattys got speed! :pfft:

[steak]

You have been MORPHED :twisted: :grin: Good to see ya bro...looking slim...had to do a double take

Good efforts on the tyre and MORPHINGS :clap:

[Big john]

You have been MORPHED :twisted: :grin: Good to see ya bro...looking slim...had to do a double take

Good efforts on the tyre and MORPHINGS :clap:

chur bro...was a good hit out.

[Big john]

week 4 day 1

box squats..lvl 3 box with 20kg plate added

barx5

60x3

100x3

110x3

120x2

120x2

130x3

135x2

135x1(at this point i feel a pop in my right hip/glute area) so

stopped squating right away :evil:

asisst

chins negatives

3,3,3

wide grip pulldowns

60x8

72x8

78x8

84x6

called it there, was spose to chuck benching in too, but headed straight home to rehab the hip, ice and voltaren. not in to much pain but im taking no chances. will Reassess 2mr

[steak]

yikes :shock: look after it comrade!!

[Corey1982]

week 4 day 1

135x1(at this point i feel a pop in my right hip/glute area) so

stopped squating right away :evil:

called it there, was spose to chuck benching in too, but headed straight home to rehab the hip, ice and voltaren. not in to much pain but im taking no chances. will Reassess 2mr

Good call, hope you get a good nights sleep and get it seen to asap, keep us in the loop of the diagnosis so a smart plan can be made to rehab if serious.

[Viking Power]

Good call BJ get it right brother then smash it again 8)

VP

[Big john]

Thanks Comrades, Hip wasnt to bad today...just did some light stretching etc nothing to extreme. gonna see Doc this friday

week 4 day 2

Bench/lockout work/assist

simple 6 and light stretching for the hips/legs and whole body foam rolling

Bench Press (1kg db wrapped in towel wedged into the bench and my back)

20 min time limit

barx10

60x3

80x3

90x3

90x3

95x3

95x3

100x3

100x3

100x3

100x3

Floor press

barx8 setting the motions

60x6

80x6

85x6

85x6

85x6

assist work

Tricep pulldowns (elbows out) in lbs

116x8

166x8

204x8

241x8

Tricep dips

bwx10

bwx10

bwx10

bwx10

Single arm DB snatches(explosive) SS with single arm DB press (strict)

12.5x10x4sets

Finished of with another ab circut with weighted crunches in the mix

130reps

[startinfromscratch]

Tricep dips

bwx10

bwx10

bwx10

bwx10

thats some heavy dipping!!!

[steak]

nice wee session bro...glad that hip aint getting in the way.

[Big john]

Tricep dips

bwx10

bwx10

bwx10

bwx10

thats some heavy dipping!!!

nice wee session bro...glad that hip aint getting in the way.

cheers boys...Saw doc today about my hip/glute and right shoulder

Seems ive inflammed the supraspinatus and humerus muscle wheni load up for an OH movement pain triggers at a certain point

so lots of Diclofinac and i go see the physio about the hip nxt week...fun times!

[Big john]

weight: 123.4....that is all move along :roll:

[startinfromscratch]

weight: 123.4....that is all move along :roll:

[Big john]

after some discussing with Pman on sat night about my hip, the Diagnosis is.....Keep squating!! :twisted: :twisted: peg off the weights and focus on nailing the Tech, rehab/flex/mob/squat rinse repeat

week 5 day 1

squats/bench/assist

Squat (flat sole shoes for now..im running a theroy) slight changes in stances

barx8

60x3

80x3

100x3

100x3

100x3

120x3(b)

130x2

100x3

100x3

Bench trying various set ups all reps done with 2kg DB wedged into my back and the bench for arch work

barx10

60x3

80x3

95x3

100x2

100x2

110x1(lost tightness)

110x2 alot better

110x2

Assist

Chins kk styles

3

6 PB!

5

3 negatives

Pull downs (lbs)

79x8

125x8

150x8

150x8

ab circut

140 reps up 10 reps

hyper ext

20

20

[Viking Power]

good work BJ keep it up mate

[bar-belle]

i go see the physio about the hip nxt week...fun times!

So Clarke Kent ..... if you are going to go the physio track I would recommend adidas sports med near GI. They know there stuff. And if ACC it's cheap as. I think SFS went there too for treatment. I'm not a great believer in physiotherapy but these guys were good :nod:

[Big john]

i go see the physio about the hip nxt week...fun times!

So Clarke Kent ..... if you are going to go the physio track I would recommend adidas sports med near GI. They know there stuff. And if ACC it's cheap as. I think SFS went there too for treatment. I'm not a great believer in physiotherapy but these guys were good :nod:

when i get time im gonna talk to the OG clarke kent, Corey and pick his brain :pfft: