Drizzt Lifts Things

[nate225]

Awesome, thanks for that OB :grin: Another good day at the House.

Seeyou at the Bbro this Sat :nod:

You're having a blinder with the SM stuff bro! Catch up Sat.

[drizzt]

You're having a blinder with the SM stuff bro! Catch up Sat.

Cheers Nate, I really enjoy that a lot of the SM stuff involves quite practical strength requirements :nod: It appeals to me also because a lot of it is fairly simple to rig up, so fits in with my carpark trainings quite well :grin:

Seeyou on Sat!

[drizzt]

17/11/10 - Sheiko W6/D2

94.5 today again, seem to be holding pretty steady here. Happy with that.

Trained with my younger bro today, thought I'd give him a taste of Dreaded Deads Day :grin:

• Bench (sets, reps, weights)
  warmups @ bar/40kg
  1 x 5 @ 70kg
  1 x 5 @ 85kg
  4 x 5 @ 90kg
  
• Deads (to knees)
  warmups @ bar
  1 x 4 @ 115kg
  2 x 4 @ 140kg
  4 x 4 @ 160kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Deads
  1 x 4 @ 115kg
  1 x 4 @ 140kg
  2 x 3 @ 160kg
  5 x 3 @ 175kg
  
• Lunges
  5 x 5 @ 75kg
  

Comments

• Bench felt a bit lethargic, but not too bad...
  
• Wanted to start with Deads to knees so that we'd have a decent rest before doing the standard deads (also that's how the program is set out), but all of the racks were taken when we got there (stupid work meeting meant we started at 12, rather than my usual 11 :banging: ). To the knees weren't too bad, pauses started getting a little less as the reps got on towards the end, but still stopped the momentum at the very least. Just had DB flies between the two batches of deads, but no way around that. Actually started the 2nd lot awesomely, 115/140 was flying off the floor, but 175 begun to get tough towards the final few sets. Still, got there in the end.
  
• Nothing unusual about the assistance exes...
  

Despite all of the extra loading/unloading of plates between sets today, still got through the workout in a little over 1.5hours, so was happy with that. The younger bro did quite well on his first Sheiko hit out :nod:

Now the next couple of sessions are gonna be tricky. Heading up to Auckland (driving) next Weds, so will need to shuffle the workouts around. Not sure how my time is gonna go up there, so looking like I'm gonna shift Monday's workout back to Sunday, giving me only a day's rest between the Friday workout and next week's start, rather than the usual two days. Weds will come back to Tues, and I'll do Friday's when I can manage it up there (hopefully Thurs so I'll have a few days off).

Thankfully the volume won't be the worst it has been in the next couple of workouts, so will just grind it out and see how I go.

[drizzt]

19/11/10 - Sheiko W6/D3

95 flat today, been unusually thirsty this morning so probably holding a bit of water there.

Also have been a slack ass with my cardio, no excuses, have just been lazy :shifty: Did walk home from work yesterday though. Even stopped in at the Scrap Metal place on Ngauranga gorge to see if they had any chains around (for weighted stuff), but no dice. So I am (kinda) making an effort! :grin:

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 5 @ 90kg
  1 x 4 @ 110kg
  2 x 3 @ 125kg
  6 x 3 @ 135kg
  
• Bench
  warmups @ bar/40kg
  1 x 6 @ 65kg
  1 x 5 @ 80kg
  1 x 4 @ 90kg
  3 x 3 @ 100kg
  2 x 2 @ 105kg
  2 x 1 @ 110kg
  2 x 2 @ 105kg
  1 x 4 @ 100kg
  1 x 5 @ 90kg
  1 x 6 @ 80kg
  1 x 7 @ 65kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Dips
  5 x 8 @ +10kg
  
• Squats
  1 x 3 @ 100kg
  1 x 3 @ 120kg
  4 x 2 @ 135kg
  
• Good Mornings
  warmups @ 60kg
  5 x 5 @ 75kg
  

Comments

• Felt a bit lethargic today, squats weren't too bad. Not easy either!
  
• As above, bit lethargic, but bench didn't suffer too badly.
  
• Assistance exes were all good. Dropped dips a couple kilo.
  

BBro tomorrow, followed by Monday's session moved back to Sunday... so should be an interesting weekend! Hopefully I'm a bit more up for it on Sunday, may have to introduce some Jack3d into the mix.

[drizzt]

21/11/10 - Sheiko W7/D1

94.2 today, thought I'd see how much I am without shoes/iPhone in pocket, was about 93 flat. Feeling real clogged up today, bit of a cold coming on. Headache, raw throat, stuffy nose... the works! Certainly made this workout harder than it would've otherwise been, not to mention losing a day's rest because of having to shift the workout to today from Monday. Anyway, on with it...

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 5 @ 90kg
  2 x 4 @ 110kg
  2 x 3 @ 125kg
  5 x 3 @ 145kg (+belt for last 4 sets)
  
• Bench
  Warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  5 x 3 @ 105kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Dips
  5 x 8 @ +12kg
  
• Squats
  1 x 5 @ 90kg
  1 x 5 @ 110kg
  5 x 5 @ 125kg (+ belt)
  
• Good Mornings
  warmups @ bar/60kg
  5 x 5 @ 75kg
  

Comments

• Squats were pretty tough, still a little sore from last week's workouts (not too bad, but noticeable). Tried the first set @ 145 without a belt, but that was tough as hell so put the belt on, and the final 4 sets @ 145 were pretty breezey. The last 5 sets @ 125 were easier than I had expected, too, I had belted up as a precaution but they didn't give me any trouble.
  
• Bench was good, safe, nothing to report here.
  
• Nothing on the assistance either, 'cept a little bit of a twinge in the back on GMs. Nothing too bad mind you, I think it's just reminding me it's there and not to neglect it :shifty:
  

So today's workout wasn't actually as bad as I had thought it was gonna be. With the bit of sickness coming on, and a day's less recovery, I thought I was really gonna struggle. Not the case, so I'm happy with today.

Might have had something to do with watching the Bledisbro yesterday, both humbling and inspiring! :nod: My old man kinda called me out as well, said he'll compete in the next one if I do :gunfire: That'll be fun!

[Big john]

hows the body taking the extra volume bro? much fatique?

[drizzt]

hows the body taking the extra volume bro? much fatique?

Body is ok, back kicks up with a little niggle every now and again (usually during squats on Fridays) but not too bad. Actually on the whole the body is looking a bit leaner than I had anticipated considering I'm doing SFA cardio at the moment, had expected to gain a bit of lard while on this cycle/doing less cardio, but I'm not complaining 8) (may put a pic up later if I can be arsed). A lot of the leanness can be attributed to the IF doing it's magic, but keeping a decent pace through the Sheiko workouts is definitely helping.

Must say though, I've been really impressed with the IF as my eating hasn't been completely pristine in terms of "clean" food, but sticking to the guidelines 99% of the time and it's working well :nod:

Fatigue mainly sets in on Fridays, but I've been getting used to that. Overall the energy is pretty good, been sleeping well, getting stronger, and apart from a slight cold over the past 3-4 days have been feeling bloody healthy.

All is good

[startinfromscratch]

good to see the I.F is seeing you well mate!

[Big john]

good to hear bro. you gonna test at "the house"

[drizzt]

good to hear bro. you gonna test at "the house"

Not sure just yet bro, dunno which gym I"ll be a member of! But we'll see...

[drizzt]

23/11/10 - Sheiko W7/D2

94.5 today.

• Deads (to knees) (sets, reps, weights)
  warmups @ bar
  1 x 4 @ 115kg
  1 x 4 @ 140kg
  2 x 4 @ 160kg
  4 x 4 @ 172.5kg (+belt)
  
• Bench
  warmups @ bar/40kg
  1 x 6 @ 65kg
  1 x 5 @ 85kg
  2 x 4 @ 90kg
  2 x 3 @ 100kg
  2 x 2 @ 105kg
  2 x 1 @ 110kg
  2 x 2 @ 105kg
  2 x 3 @ 100kg
  1 x 4 @ 90kg
  1 x 6 @ 85kg
  1 x 25 @ 70kg :shifty:
  
• DB Flies
  5 x 10 @ 12kg
  
• Deads (from knees)
  1 x 5 @ 140kg
  1 x 3 @ 160kg
  
• Deads
  1 x 3 @ 160kg
  4 x 4 @ 185kg (belted for last 2 sets)
  
• Lunges
  warmups @ bar/60kg
  5 x 5 @ 75kg
  

Comments

• Deads were actually a lot better than I had anticipated, easier than they were last week at lesser weight/reps. No idea why, but I won't question it :pfft:
  To the knees had a decent pause on each rep, was happy with them.
  From the knees were simple, nothing to report.
  From the floor/normal flew up, but was pretty dizzy afterwards :pfft:
  
• Bench was all good, body felt solid, everything went like clockwork under the bar. Good pause etc... I did that many reps on the final set because it felt like the weight was just the bar, so I repped it out. Wasn't failure, could've got a lot more, but stopped there as didn't want to tempt fate re: possible injuries or further fatigue than needed. But because the bar was sliding up so easily I thought why the heck not
  
• Nothing to report on assistance exes, except that Lunges were unusually tough!

Ran out of time to do the prescirbed abs, even the lunges were in overtime... oops. Ended up about 2hours for the workout. As well as 15mins either side to walk to/from work and change/shower :shifty:

Great workout, considering I was dreading it with the week being shuffled around, and how tough the lighter weights were last week, I think it went pretty well. Was about to type that I'm glad to see the back of the deads to the knees, but they pop up again in week 10 :x Not too bad though, as the top set is only 160 for singles, thank god for small victories :pray:

Looking forward to Thursday's workout up in Auckland, not sure where it'll be yet, will see how I feel on the day and how my transport is looking.

[drizzt]

good to see the I.F is seeing you well mate!

Cheers bro, are you still doing it?

[drizzt]

25/11/10 - Sheiko W7/D3

Bit of a late update here, worked out at Cityfitness Newmarket (didn't get a chance to weigh myself).

• Bench (sets, reps, weights)
  warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  5 x 3 @ 105kg
  
• Squats
  warmups @ bar/60kg
  1 x 5 @ 90kg
  1 x 5 @ 110kg
  2 x 5 @ 125kg
  5 x 4 @ 135kg
  
• Bench
  1 x 6 @ 70kg
  2 x 6 @ 85kg
  2 x 6 @ 90kg
  1 x 12 @ 90kg
  
• DB Flies
  5 x 10 @ 12kg
  

Comments

• Bench was ok, actually despite having two others working out alongside me, we got it done pretty quickly/efficiently. The last set of bench for the day was meant to be another 2 x 6 @ 90kg, but while I went for a drink my partners had raced a set ahead, so I had to catch up. JUST eeked it out!
  
• Squats were a little tough. Had a different belt to use which wasn't too bad, but felt a little unfamiliar. The tough part came from the back being a little bit beat up from Tuesday's deads, and then the 9-10hours of driving on Wednesday (roadworks aaallll the way up SH1 pretty much ). So was quite fatigued by the time the workout came around, and I skipped GMs because of it.
  
• DB flies were all good. Little tougher than normal but nothing too bad.
  

So I think fatigue played a little bit of a role for this session, but all in all just glad to have got it out.

Funnily enough actually got in more cardio than I've been doing at home, haha. Mostly by accident though (sprinting from Penrose train station to Mt Smart Stadium to catch Jay-Z - the reason for our trip - as the trains had been delayed (we missed his first track ), plus other sprinting to catch various transport :shifty:), but also included LOTS of walking around in the heat, and a fair bit of swimming laps in the apartment's swimming pool.

Diet was pretty shoddy while I was away, mainly managed to stick to the eating window (barring the night out after the concert :shifty:), but the low carb non training days didn't happen... the $10 food alley across the road from where I was staying was too good to pass up, plus a big breakfast from the coffee club errr... a few times. Got quite a few cals in though, and was good to introduce a bit of variety into the usual routine.

So with all the above in mind, I've come home and I actually think the body is looking a little leaner than when I left I'm thinking it's a mix of the slight change in diet for a few days, and a bit of cardio each day I was away.

All in all, good trip, but can't wait to be back in my familiar gym tomorrow to smash the monday session :grin:

[Pseudonym]

I actually think the body is looking a little leaner than when I left

Yeah, I thought you were looking pretty lean. Prick.

I'll have to go back through your journal and find your latest diet.

[drizzt]

29/11/10 - Sheiko W8/D1

93.5 today, and that was with a hoodie (+everything else) on, so actual weight sans-gear would be somewhere in the low 92s I reckon. Reflects the leanness I've seen in the mirror lately :nod:

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 5 @ 90kg
  1 x 4 @ 110kg
  2 x 3 @ 125kg
  2 x 3 @ 145kg
  3 x 2 @ 155kg
  
• Bench
  warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  5 x 3 @ 105kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Dips
  5 x 8 @ +12kg
  
• Squats
  warmups @ bar
  1 x 5 @ 90kg
  1 x 4 @ 110kg
  2 x 3 @ 125kg
  4 x 2 @ 145kg
  
• Good Mornings
  warmups @ bar/60kg
  2 x 5 @ 75kg
  3 x 5 @ 80kg
  
• Core/Stretches
  Weighted crunches - 1 x 10 @ +10kg, and 3 x 10 @ +20kg
  Stabilizer exes on foam roller
  Dislocations
  Foam rolling (legs/back/glutes)
  Supermans
  Misc stretches
  

Comments

• Squats were ok, felt the back ping a bit around halfway through the first batch of 'em, which is a little worrying as I can still feel it now (about 5-6 hours later). Managed to get all of the day out despite this, but I need to step my core/stretching work up if I want to keep the niggle at bay. The second batch of squats were easy as, felt really good. I think the back pinged when I let the form slip a little, because the technique felt great in the second batch and I couldn't feel the niggle (and didn't need the belt).
  They (Cityfitness) were taking some PT prospects through a variety of lifts, had a trainer next to me teaching his students how to squat, and was actually teaching pretty good technique (from what I saw). Good to see :nod: Hope we get a wave of PTs that can teach a good, full, squat.
  
• Bench was sweet, nothing to report.
  
• Assistance exes were all good. GMs were particularly awesome because they stretched that back niggle out really well, very satisfying moment :!: Good to get some abs in finally as well...
  

Felt much better after the session than I usually do (despite the niggle). Wish I had enough time to stretch after every workout... Might need to make it (the stretching/flexibility) a daily home workout :nod:

[drizzt]

Yeah, I thought you were looking pretty lean. Prick.

I'll have to go back through your journal and find your latest diet.

Heh, didn't feel like it up in Auckland, but felt a bit leaner when I got down here. Must be less sun down these ways making the shadows fall better... or something :pfft:

Actually haven't been writing the diet down for a while... have been doing Intermittent Fasting though.

The detailed spiel is here, but basically the rules I'm following have been:

• Eat in an 8 hour window (1pm-9pm for me)
  
• Training is done fasted (with BCAAs), biggest meal on training days is immediately after training
  
• Training days are as carb-filled as I like (within reason of course, and I don't go crazy on the sweets and things), but I try to keep non-training days low carb, between 50-100g usually
  
• I've got a rough calorie target, training days are 3500cals, non-training are 3000. Rough target here though, I won't lose sleep if I'm a couple-hundred either way
  

And that's about it. No foods are really out of the question, just as long as they're in the window it's all good. Anything that is 0 cal (or just trace) goes out of hours, so I've learned to love black coffee, as I need my morning fix :pfft: But it's also handy if I feel like Jack3d pre-workout, or a glass of coke zero here and there.

[Ronin]

Anything that is 0 cal (or just trace) goes out of hours, so I've learned to love black coffee, as I need my morning fix :pfft:

Yeah I found the same thing when I was on IF, now I can't stand white coffee. Kinda miss the odd latte though

[Old Bull]

Might have had something to do with watching the Bledisbro yesterday, both humbling and inspiring! :nod: My old man kinda called me out as well, said he'll compete in the next one if I do :gunfire: That'll be fun!

Good to see it had you thinking Drizzt, another Father Son tag team pt and his father were competing at the BBro. That would good to watch you and your dad. :clap:

[drizzt]

Yeah I found the same thing when I was on IF, now I can't stand white coffee. Kinda miss the odd latte though

Heh, same, but I can't bring myself to change my order at my regular coffee shops because they just make it :shifty: So I've got certain coffee shops for the different coffees now

Good to see it had you thinking Drizzt, another Father Son tag team pt and his father were competing at the BBro. That would good to watch you and your dad. :clap:

Yeah will be good to see the old man getting back into it, I'm sure he's still got a bit left in him :nod:

[drizzt]

01/12/10 - Sheiko W8/D2

94 flat today.

• Bench (sets, reps, weights)
  warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 4 @ 80kg
  2 x 3 @ 90kg
  2 x 3 @ 90kg
  3 x 2 @ 110kg
  
• Deads
  warmups @ bar
  1 x 4 @ 115kg
  1 x 4 @ 140kg
  2 x 3 @ 160kg
  2 x 3 @ 185kg
  3 x 2 @ 195kg
  
• Bench
  1 x 5 @ 70kg
  1 x 5 @ 85kg
  3 x 4 @ 100kg
  1 x 6 @ 100kg
  
• DB Flies
  5 x 10 @ 12kg
  
• Lunges
  5 x 5 @ 75kg
  

Comments

• Bench was pretty sweet, nothing to report. Feeling nice and in control of it. Sore abs from Monday made the setup more difficult than usual but not too bad. Whacked a couple extra reps out for the last set of the day.
  
• Deads started out tough, had just finished warming up and then one of the workers set the fire alarm off :roll: So sat outside for 15mins or so, then back in to hit it. The first few sets without the belt were tugging on the back which wasn't a good sign. However, chucked the belt on for the sets @ 185 and above - can even go a notch further on the belt than I could before, so the leanness is coming through a bit in waist size - and I didn't feel the back ping at all again. 195 was pretty good, pretty clean. Looking forward to the singles next week \:D/
  
• Lunges were tough. Nothing else to report on assistance exes.
  

Polished it off with a bit of a tiki tour around in the sun, and then got off the bus about 10 stops early on the way home and jogged (roughly 2km, ALL up hill :x).

Then sacked a HUGE post-workout meal :pfft: Big protein shake (couple scoops of fonterra whey, handful and a bit of mixed berries, 400ml blue milk), leftover dinner (250gm beef mince, handful mixed vegies, bits of kumara, sprinkling of cheese), and some homemade pizza (didn't intend on this, the bro had made some when I got home :shifty:). Oh, and a coffee :grin: Here it is:

.JPG]

[Chillicat]

Polished it off with a bit of a tiki tour around in the sun, and then got off the bus about 10 stops early on the way home and jogged (roughly 2km, ALL up hill :x).

I did a similar thing yesterday (but definitely not jogging!) - we had a work thing out at Petone, so I got off the Petone bus at the bottom of the gorge and walked home from there. It was my first time walking up the gorge and I was surprised at how easy it was. I can't say I was exactly motoring, but it took me 30 mins from getting off the bus til coming out the other side at J'ville, and only about 15 or so of that was actually up hill. So that was 30 mins + another 20 mins from J'ville home. Nice walk.

[drizzt]

I did a similar thing yesterday (but definitely not jogging!) - we had a work thing out at Petone, so I got off the Petone bus at the bottom of the gorge and walked home from there. It was my first time walking up the gorge and I was surprised at how easy it was. I can't say I was exactly motoring, but it took me 30 mins from getting off the bus til coming out the other side at J'ville, and only about 15 or so of that was actually up hill. So that was 30 mins + another 20 mins from J'ville home. Nice walk.

Especially good in this weather, eh? Better than being cooped up on a stuffy bus anyway! 8)

[drizzt]

03/12/10 - Sheiko W8/D3

94 flat again. Reaffirmed that my gear (well, iPhone/headphones + shoes) weigh roughly a kilo when taken off, so will keep that in mind when weighing myself in future.

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 5 @ 90kg
  1 x 4 @ 110kg
  2 x 3 @ 125kg
  6 x 3 @ 145kg (+belt for final 4 sets)
  
• Bench
  warmups @ bar/40kg
  1 x 5 @ 65kg
  1 x 5 @ 80kg
  5 x 5 @ 90kg
  
• Flat DB Flies
  5 x 10 @ 15kg
  
• Dips
  5 x 8 @ +12kg
  
• HIIT (treadmill)
  10 x 30secs "on" @ 18 (final set was @ 20)
  mixed with
  10 x 30secs rest

Comments

• Squats were a little tough, as I've come to expect on Fridays. Back wasn't too bad which was a nice change, but legs were feeling it (particularly adductors) which made it tough. All good when the belt came on.
  
• Bench was light 'n easy.
  
• Nothing to report on assistance exes.
  
• Decided to throw some HIIT in on the end of the workout, as it was a bit shorter than normal so I had a lot of time left. First real HIIT session in a while, so went at a fairly moderate-high pace rather than all out. Walked away dripping in sweat which was the goal.

Nice day, probably hit the beach up after work...

[drizzt]

06/12/10 - Sheiko W9/D1

95.5, but had a big jersey on so probably a bit of a misleading weigh-in. Short session today due to skills assessment on Weds.

• Squats (sets, reps, weights)
  warmups @ bar/60kg
  1 x 3 @ 90kg
  1 x 3 @ 110kg
  1 x 3 @ 125kg
  2 x 3 @ 135kg
  
• Bench
  1 x 3 @ 65kg
  1 x 3 @ 80kg
  1 x 6 @ 90kg
  2 x 3 @ 100kg
  

Comments

• Squats were pure agony. Spent a bit of time at the beach over the weekend, and when I say a bit, I mean I've come away with a very raw back. 135kg across it w/bad sunburn is probably my most painful experience in memory. Found that unracking the bar was the most painful part of the movement, so with this in mind I chopped one lead-up set @ 125 out, and changed the 135 sets from 3 x 2, to 2 x 3, so I got the same amount of reps in, but only unracked twice. Ouch.
  
• Bench was no easier, pretty much had to flat back for all of the sets. Basically where the bar goes for squat, is where a lot of the pressure is put when I'm benching, so this was tough as well. Bar was wobbling in my hands, couldn't keep it steady, so cut back on the sets again to minimize the unracking. Turned 2 x 3 @ 90 into 1 x 6 @ 90, and 3 x 2 @ 100 to 2 x 3 @ 100.
  

Glad it's over with! Not a very ideal buildup to the skills session on Weds, but here's hoping the burn has died down by then and it doesn't cause any further issues, otherwise I can forsee a lot of pain coming my way!

:flames:

Also a groin niggle started to appear on Friday, so rested over the weekend (at the beach). This didn't pop up again today, so hopefully it stays quiet for the next wee-while. Stayed away from the 'House's implements session yesterday to rest it, which sucked a tad as I was looking forward to it, but will get out there next time.

Edit - also added a pic to my bodyspace, old digi cam has bit the dust so it was back to mirror/phone shot but oh well! Thought I'd show how the body is doing with little-no cardio on the IF diet :nod: Actually must get some leg shots up soon as I think they're the biggest improvement for me over the past year

[Pseudonym]

Post 'em here, Drizzt. We have this competition we call Photo of the Month... :pfft: