GASPs I`ll sleep when I`m dead Journal

[Gasp]

After taking 2 weeks off I found out why the Rugby league boys hate having a bye.

All I did was wind down and find a few more injuries hovering around and found it that much harder to get back into it. (Hence my continued support for Superpump).

So instead of having a pathetic new years resolution...lets face it they`re for clowns who find it impossible to alter their lifestyle or make changes any other time of the year, then go and join a gym on January 1st then 24hrs later when theyve finally sobered up go and cancel their contract.

So, enough of the rant. I got back into training a few days ago mixing volume on upper body with intensity and volume on the lower and will reverse it around every couple of weeks to allow volume on legs and drop-sets for chest. Havent done this for a few years.

weight 105kgs

24 December

Legs (Squats) (loaded on Curse and Superpump)

60 x 12

100 x 10

120 x 15

160 x 4

180 x 8, drop-set 140 x 10

25 and 26 December (calories)

27 December

Chest

Flat Bench Volume

warm up 2 sets of 20 with bar.

60 x 10

80 x 10

100 x 10

120 x 5

120 x 5

80 x 10,10,10,10,10,10,10,10 (60 seconds strict rest)

[soundsgood]

Hey Gasp. Nice to see a new journal from ya. Is a 200 for 10 still on the cards?

[Gasp]

Hey Gasp. Nice to see a new journal from ya. Is a 200 for 10 still on the cards?

Gooday Soundsgood

Yeah hope to!...will do I mean!

Bit off the pace but went and had a talk to OldBull this morning and motivation appears to be creeping back.

My fail last year was attribited to taking shortcuts as I neared the deadline which was exactly the opposite to the programs intention in the first place.

It pissed me off and I should have known better as I was trying to make a point regarding alternating the workouts. So once again I learnt from that and will head into the 200x10 countdown as soon as I get more condition.

[Bobsta]

Looking forward to seeing some big squats from you soon mate :nod:

[Gasp]

Looking forward to seeing some big squats from you soon mate :nod:

Thanks Bobsta...looks like I`ve got a fair bit of shoulder and trap work to do to catch some of the youngies :clap: :clap:

Today 30 January

Did an all round combo workout today with very little logic except to test the bodies willingness and throw me into next year with some intensity and commitment and a lot of reps.

Breaks a few rules on overtraining but I needed this one and glad to get it out of the way.

Bench 85 kg x 10,10,10,10,10,10 (strict 60seconds rest.

Dumbell Shoulder press 20kgs x 10,10,10,10,10,10 (60 secs rest)

Squats

60kgs x 10

60kg x 10

100kgs x 10

120 kgs x 5

140kgs x 3

160kgs x 10

Bent over rowing

60 x 10

80 x 10

100 x 10,10,10

[Gasp]

1 January 2011

Biceps

Barbell curl

15 x Bar

15 x Bar

12 x 30kgs

10 x 40kgs

10 x 50kgs

10 x 50kgs drop set to 30kgs

(3 sets 1 min apart) light dumbell curls to P & N failure on incline bench at full range.

2 January

Bench, shoulders, legs

Bench

20 x Bar

20 x Bar

60kgs x 10

60kgs x 10

80kgs x 10

100 x 10

90 x 10,10,10,10 (1 min rest between sets

Dumbell Shoulder press

12.5 x 10

12.5 x 10

17.5 x 10

22.5 x 10

27.5 x 10

30 x 10

30 x 10

Squats

60 x 10

100 x 10

120 x 5

140 x 3

160 x 3

180 x 2

200 x 4

[Gasp]

3 January

Calves, back and traps

4 sets of 15 on calf machine

10 sets front pull-downs, 1 min rest

10 sets to failure on shrugs up to 50 kgs with 1 min rest

4 January

Bench

Bar x 20,20

60x 12

60 x 10

100 x 12

100 x 5

110 x 5

120 x 5

120 x 5

90 x 10,10,10 (60 seconds rest)

5 January

long, long warm-up and stretch session.

No Super-pump,creatine at this stage.

Small Pre-work-out carb drink with water only during work-out.

Squats

60 x 15

60 x 12

100 x 10

120 x 5

140 x 5

160 x 3

180 x 5

180 x 5

30 min walk after.

Next work-out needs to be high-rep with 1 min rest on light/mediums.

This is where I want to be at this stage and starting to feel more conditioned again.

Will up the carbs from here.

[drizzt]

Nice squats Gasp :clap:

[nzmusclemonster]

No training in over a week?

Tsk tsk :naughty:

[Gasp]

No training in over a week?

Tsk tsk :naughty:

My apologies to the "Long Overdue Log " (LOL) Police

Will update shortly so you can find some direction .