Give me strength, or give me death!

[Phedder]

Yeah I think I need to move up to 50kg now, but that'll require a free rack which is hard to come by at the uni gym, quite often have people waiting when I'm squatting. There's barbells with big rubber weights on each end up to 45kg so I've been using those, may just go for max reps with 45's until I hit 10 and then I really would need to up the weight.

Feeling pretty good about everything aye, weights have been increasing quite consistently, half due to getting better with form and half strength I'd say. Considering at the start of Feb I was 78kg, and now I'm 92kg. If I dropped 2-3kg of just fat I think I'd be as lean as I was starting in Feb, so ~10kg muscle gain I'm stoked with. Definitely much stronger, only started squatting and deadlifting in May so of course those weights went up quick, but bench and chin ups etc all much better as well. Can't complain about my progress at all I suppose :grin:

[Beowulf]

Have you considered the smith machine?

[Phedder]

Hadn't even thought of it, thanks! It's often being used, but not as in demand as the racks so if it's free next time I'm doing OH press I'll give it a go and see how it feels. Probably won't be a main stay though as half the reason I do standing OH press is for the balance and core factor as well, I imagine the smith would eliminate much of that, so seating dumbbell press could also be substituted. I should probably start cycling my movements a bit more anyway, haven't used dumbbells for shoulders in a while.

[Phedder]

Bodyweight 92 again, but I went in the afternoon instead of morning.

Squats

5x60kg

5x70kg

5x80kg

2x5x90kg

10x60kg

Incline DB press

5x22.5kg

5x25kg

3x5x30kg

10x20kg

DB bench rows (Kroc rows)

5x25kg

5x30kg

5x35kg

5x40kg

10x20kg

Back hyper-extensions

1x10xBW

2x10xBW+20kg

Calf raises;

10x3/4 stack. Couldn't seem to keep my feet in a good position.

Chin ups

1x16 PB \:D/ Wasn't even going to do any but had some time to spare so went for gold haha.

2x10

Have our dress rehearsal for our dance performance Sat morning and perform on Monday, so I won't be going for any PBs on Sat. Probably going to try and hit current PBs though.

[Phedder]

Just got back from a lab, after which I tracked down the bio-impedance machine (measures body composition from sending electrical currents through the body) To compare against the results I got in march. I know they're not the most reliable or accurate, but good enough for comparing between tests.

16th of March 2010:

Bodyweight: 78.1kg

Muscle mass: 41.2kg

Fat mass: 6.5kg

BF%: 8.3%

Waist-to-hip ratio: 0.83

Today, 1st of October 2010

Bodyweight: 88.9kg +10.8kg (gym scales put me at 92kg, using 88.9 for comparsion)

Muscle mass: 46.9kg + 5.7kg

Fat mass: 8.7kg +2.2kg

BF%: 9.7% +1.4%

Waist-to-hip ratio: 0.86 + 0.03

It also shows results for arms, trunk, and legs. Muscle mass added: 0.5kg for each arm, 3kg for trunk, and 1.1kg to each leg. Fat mass added: 0 to arms \:D/ 1.6kg trunk :roll: and 0.2kg each leg.

Pretty pleased with those results, Will try and do another test before heading home after exams to see how my cut goes.

[rimma]

What makes up the disparity between bodyweight increase and muscle/fat?

Is it extra water, cos thats almost 3kg unaccounted for :shock:

[Phedder]

What makes up the disparity between bodyweight increase and muscle/fat?

Is it extra water, cos thats almost 3kg unaccounted for :shock:

Haha WHOOPS! Yeah should have mentioned that I'm currently on creatine, so will be holding more water. It actually gives a reading of total body water, there's so much infomation that it prints out but I figured stick to the relevant stuff. In march my total body water was 52.4kg and today it was 58.6kg

[Beowulf]

Inbody machines are fun! although I have heard they are highly dependant on hydration levels which can limit their accuracy

[Phedder]

Yeah they're not the best for accuracy, but I'm always drinking heaps of water so hydration levels are often similar. Good enough for me to compare between. Best of all they're free haha

Flatmate wanted to do some bench today, and my knees haven't been feeling the greatest so I figured a day off squats wouldn't be a bad idea.

Bodyweight just under 92kg

Bench

5x60kg

5x70kg

5x80kg

5x90kg

2x95kg

1x100kg - flew up so figured I was good for more

0x105kg - halfway up then stalled

0x105kg - exactly the same

0x102.5kg - 3/4 the way up then stalled. Really should have done this instead of the 105s, think I would have got it fresher.

3x90kg

5x85kg

10x60kg

Deadlifts

5x60kg

5x100kg

5x140kg

1x150kg

3x1x160kg

1x150kg

3x140kg

5x100kg

Bent over rows

2x10x60kg

Going to hold off on trying for 1RM PBs for a few weeks, and just do some heavy singles with current PBs on heavy days.

[tinytraps]

Try pin lockouts in the powerack, set the pins at where you stall then push away! Remember in the gym we go to build our strength not test (unless its a specific test) IMO your better off kicking the volume up but with say 90% 1rm and to 6-10 singles with that weight.

[Phedder]

Yeah I know I shouldn't go for 1RM so often, but it's too damn tempting and I'm weak willed in that respect haha :oops: Going to try and limit myself until November before going for any new 1RM, except maybe squats because I've only ever done 5rms and want to try a few singles. Will only be going ~10kg above 5RMs. The 100 went up so quick I was certain I was good for more. I think next time I bench I'll stick with 5x5 up to 90kg and do a few singles at 95kg really going for explosiveness. Next week I'm going to change my routine a bit because I'll have some more time, going to try 4 days a week, 2 days dedicated to bench and squats, 2 days to deads and overhead press, with one day being heavy and one being light/medium/similar movement focussed. Will write that up in the next few days.

Today I had to head into uni to sort something out so figured I may as well continue onto the gym and mess around for a bit.

Did 3km rowing intervals, 500m at 90% or so, 500m recovery.

2km treadmill intervals, 500m at 18km/h 500m at 12km/h

Circuits, 20 push ups 20 squat jumps 20 sit ups repeated 3x non stop. Had a mean sweat going by now.

A few light rotator cuff exercises

2x10 calf raises pausing for 2 seconds at the bottom and 2 seconds at the top.

Then messing around with light weight for OH press and squats working on technique.

[Phedder]

Weighed in at ~91.4kg today, not surprising as yesterday was crazy busy with practices and then our performance last night which went really well, very happy with it. But yeah only had time for 3 meals, and not big ones at that :evil: On the plus side I'm definitely getting leaner.

Squats

2x5x60kg

5x70kg

5x80kg

5x90kg

10x60kg

Standing OH press

5x25kg

5x30kg

5x35kg

5x40kg

7x45kg PB without any push pressing, but still pitiful :pfft: I don't allow myself much rest at all between these, so I think with a decent rest 10 reps is possible.

DB flat bench press

5x20kg

5x25kg

5x30kg

5x35kg

8x32.5kg

10x20kg

Chin ups

3x10xBW

Back hyper-extensions

3x10xBW

Weird prone hold combo thingymabobMcwatsit.

Total time of roughly 2 min 30 sec, was only timing the 30sec portions

30sec prone hold

15 push ups

30sec prone hold

10 diamond push ups

30 sec prone holds

20 push ups

All done while maintaining the straight back, only changing arm positioning for push ups. Quite liked it to be honest, got the muscles burning all over.

[Ronin]

diamond push ups

.

Aaarrgh, flashbacks to Basic Training :shock: :shifty:

[Beowulf]

Have you ever tried the prone hold where you rest on your elbows and drop your shoulderblades down? its freaking intense

[Phedder]

I always do prone holds on my elbows, not sure about dropping shoulderblades down though, how do you manage that? Just pull them together and lower your chest closer to the floor?

Bodyweight was 91.5kg today, Gym was crazy busy. Busiest I've ever seen it actually. Fucked around a bit waiting for a barbell to free up, shit you not there were no free barbells/space to deadlift.

Deadlifts

5x60kg

5x100kg

3x3x140kg

5x100kg

5x60kg

Kroc rows

10x20kg

5x30kg

3x5x40kg

10x20kg

Chin ups

3x8

Meant to do this yesterday but got busy with my final assignment. Went straight to the gym after handing it in today.

[Phedder]

Bodyweight still on 91.5kg

Bench

5x60kg

5x70kg

5x80kg

5x90kg

3x3x95kg

3x5x90kg

5x80kg

10x60kg

Messed around on the fly machine doing chest flies and rear delt flies waiting for a rack to free up.

Squats

5x50kg

5x60kg

5x80kg

5x100kg

5x110kg

3x120kg PB

1x125kg PB Never done anything below 5 reps for squats so were easy PBs, barely count haha.

1x120kg

5x110kg

5x100kg

10x60kg

Start the new program on Monday \:D/ Excited to do more triple and single work.

[Phedder]

Bodyweight was ~91.3kg

Deadlifts

5x60kg

5x100kg

5x140kg

3x2x150kg

3x1x160kg

1x150kg

5x140kg

5x100kg

10x60kg - followed by 10 Bent over rows.

Standing Overhead Press

5x25kg

5x35kg

5x40kg

5x45kg

7x45kg

5x35kg

10x10kg dumbells

Back hyper-extensions - Did seated calf raises in between sets, 3x10

2x10xBW+20kg

1x10xBW

Chin ups

12

10

9

9

Rear delt flies on machine - didn't bother noting weights

2x10

1x6

[Phedder]

CG bench

5x40kg

5x60kg

5x70kg

2x5x75kg

5x70kg

5x60kg

Squats

5x50kg

5x60kg

5x70kg

5x80kg

5x100kg

10x60kg

DB incline press

5x20kg

5x25kg

5x27.5kg

5x30kg

Single leg split squats

10x each leg with two 10kg dumbbells

Lunges

2x10 with two 30kg dumbbells - Brutal, I'm going to enjoy these. Only rested 30 sec between sets without releasing the dumbbells.

[Phedder]

Bodyweight was dead on 91kg

Good mornings

Barx15

3x10x40kg - Just getting a feel for these at the moment, I really need to work on my flexibility! Can barely get past 45 degrees before I feel my hammies stretching hard. Thought it was odd considering I can touch my toes no worries, but I guess keeping your back straight makes a huge difference.

Romanian deadlifts

15x40kg

2x10x60kg

10x80kg

Standing OH press

5x25kg

5x30kg

5x35kg

9x40kg

10x30kg

DB Kroc rows

5x20kg

5x30kg

5x40kg

2x5x45kg PB

10x20kg

Chin ups

2x10xBW Going to a full dead hang and getting a really good stretch

Vertical rows

3x10x30kg

[Phedder]

Slept really weird last night and woke up with a wicked knot in my right trap, Got a masseuse friend of mine to give it a crack and after 20 excruciating minutes she still hadn't got it out completely, definitely feels better though. Decided to take the day off and will do todays workout tomorrow, went and bought some deep heat, a ball for some SMR, and finally got some CHUCKS! :grin: Shall put them through the paces tomorrow with squats and will hopefully feel much more stable than usual, will be nice to have some decent shoes to lift in.

[Ronin]

Geez, you must be one of them rich students, to afford shoes bro. Just lift in yoour socks

[Phedder]

I did for a while until I kept getting told off. The uni gym requires us to wear covered shoes at all times :evil: The student allowance is a glorious thing though, chur tax payers! \:D/

[Ronin]

Come over to a real gym bro, I've never once been told off for my sock-squats. In fact it's started to catch on with a couple of the other guys. Today's whole session (apart from cardio) was socks.

Don't really see the problem anyway, a 20kg plate is gonna make a mess of your toes in anything less than steelcaps. And at least my way I don't have to clean the blood out of my shoes

[Phedder]

Unfortunately real gyms cost real money, would rather spend that on food when I can use the uni gym for free. Plus thanks to it being a uni gym most guys there are small, weak and malnourished haha, bit of an ego boost even though I know I'm far from special. Quite a few regulars who are good for some inspiration too though.

Yeah I tried arguing my point that shoes won't do shit for a 20kg plate and how bare feet allows for better force transfer and balance etc, but was preaching to deaf ears aye.

[PeterDolan]

You can lose a toe with out shoes on