sponge, the training of

[Flex]

Hmmm, I don't think he's training for an event - sounds more like he's got a test coming up and needs to get a certain something out of the system :pfft:

[deegee]

I read back the last page about all the running and a must pass test, I dont get it though, must be thick today.

[sponge]

Test what test :grin:

[sponge]

friday 11 november

BACK/BICEPS

deadlifts

gave up, form sucked

one arm DB rows

110lbs x 8

110lbs x 8

110lbs x 8

wide grip pullups

x5

x4

x3

lat pulldowns

180lbs x 7?

180lbs

180lbs

EZ bar curls

4 sets of 10kg/side

1 set of 20kg/side for 7-8? reps

bb rows light set 20reps

THE END

did'nt do too much, as back has been training last 3 days in a row and also getting trained again tomorrow. today was more maintenance

[jono]

for me maintainance means heavy weight lots of sets. personally doing some light workout for me does nothing eh, still get weaker

[sponge]

saturday was a cheat day, off drinking not much food :grin:

[jono]

saturday was a cheat day, off drinking not much food :grin:

slacker

[deegee]

saturday was a cheat day, off drinking not much food :grin:

slacker

I thought you said he was "the king" :pfft: maybe of slacking you mean?

[sponge]

ehhhhh yes, I am a terrible, terrible person.

tues november 13

CHEST/TRICEPS

bb flat bench

warmup

180lbs x 8

220lbs x 4 haha, embarassing

incline DB bench

77lbs x 8

77lbs x 8

77lbs x 8 (spotter)

incline DB flyes

44lbs x lots

44lbs x lots

44lbs x lots

decline DB bench

cant remember if i did 2 or 3 sets.. used the 88lb db's anyway.

EZ bar skulls

rope pushdowns

I'm hoping more size and strength will return when all this cardio dies off a bit

[jono]

less cardio more food

[deegee]

How much longer are you keeping up the hard out cardio for

[sponge]

less cardio more food

what?

[sponge]

How much longer are you keeping up the hard out cardio for

not too much longer

[deegee]

Good to hear, cardio is so boring. I can manage 20 mins 3-4 times a week, at most.

[sponge]

lots of endurance training this week, but i'm gonna make it to the gym today! wipee, back biceps here i come

[deegee]

Good to see the journal is still going, it has been quiet this week

[sponge]

Yeah it has been, I've really been itching to get back to a normal routine.

sun 20 nov

BACK/BICEPS

deadlifts

bar x warmup

135lbs

220lbs

270lbs

310lbs

didn't want to do too much because i can't get the hammies tight at this point

t-bar rows

130lbs

200lbs

200lbs

one arm DB rows

110lbs

110lbs

110lbs x 14 haha yelling out in the middle of the gym with the last reps

wide pullups

x 7

EZ bar curls

15kg/side

20kg/side

15kg/side

cable curls

3 sets of whole stack

[jono]

Yeah it has been, I've really been itching to get back to a normal routine.

sun 20 nov

BACK/BICEPS

deadlifts

bar x warmup

135lbs

220lbs

270lbs

310lbs

didn't want to do too much because i can't get the hammies tight at this point

t-bar rows

130lbs

200lbs

200lbs

one arm DB rows

110lbs

110lbs

110lbs x 14 haha yelling out in the middle of the gym with the last reps

wide pullups

x 7

EZ bar curls

15kg/side

20kg/side

15kg/side

cable curls

3 sets of whole stack

nice light back workout there man :grin:

[deegee]

good to see you back into those heavy weights again, hope the endurance training is finished

[sponge]

Well it's just about finished now. i'm a bit under 90kg though which is, well, lightweight.

The plan from here is to go back to one muscle group/week as well as having one day a week for cardio maintenance. Today will be chest/triceps.

[deegee]

how is the trainng going, are you getting back into it this year ?

[sponge]

i will be back to it after a break

[Sarah]

Hopefully the time will pass quickly . . . and you can get back into it

[sponge]

i've been training again have finally got the 50kg dumbells back on the flat bench, deadlifted 180kg for 2 sets of 5 reps, umm squat is terrible at the moment, 60kg BB curls which is good fun, and that's about it. current weight 92kg