A log from the other side of the world

crazycal1

what job/business do you do mate?

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

CMinOZ

I'm a Director of a recruitment firm

CMinOZ

Last night was not a good night - it all started off fine, until we go to the 55kg dumbell benches when all went tits up. Twisted my shoulder, pinched nerve - no more for me...

Not happy, shoulder is sore today and hurting more using a mouse and typing all day.

CMinOZ

Back in the gym for the first time since I bunged my shoulder. My missus has just had laser surgery on her eyes so no deadlifts or legpresses which left us with a rather limited work out as we needed to look after my shoulder also. I have a feeling that I'm gonna hurt after this...

Wide grip cable rows - Drop Sets (increasing reps)

180 x 10
170 x 12
160 x 14
150 x 16
140 x 18

10 seconds rest in between, so all up 70 reps per set and we did 2 sets. I have never felt my lats burn as much as they were after this.

Next was Wide Grip Pulldowns... Drop sets

130 x 8
120 x 8
110 x 8
100 x 8

Two sets of this and I was in all sorts of trouble, my shoulder was fine, lats and by this point bi's were very pumped. (Yes, I know strict form would suggest little bicep involvement, but try the set before you judge).

Then, just in case we needed any more pain they included a set of curls. Not just any curls though as remember my shoulder is stuffed. No, it was decided that we should do a set of 60 curls in a style that has no name that I know of. Picture this, set up the incline bench at 45 degrees and lie face down on it with the top of the bench at about the base of your solar plexus, arms hanging down vertically to the floor.

The aim was to complete 60 reps in as many sets as it took. I managed it in 4 sets - 2 sets of 20 then 2 sets of 10.

Shoulder feels fine, back is gonna be sore - Driving home was fun...

Tall

Once again - I like the workout

Ali M

Shame mate, you seemed to be doing so well too.

CMinOZ

Thanks Gents - The shoulder is still sore so I'm off to the physio on Monday - hopefully we will get it right again.

Last night we hit legs hard - THS you WILL like this one...

Leg Press

Warm ups

15 x 80kg
15 x 160kg
15 x 240kg
15 x 320kg
8 x 360kg

Work Sets

Leg Press Drop Sets...

400kg x 15 - 15 seconds rest
380kgs x 15 - 15 seconds rest
360kgs x 15 - 15 seconds rest
340kgs x 15 - 15 seconds rest
320kgs x 15 quick fire partials

OMG - my legs were on fire

Next up were Rest Pause Hamstring Curls holding a dumbbell between our feet.

Reps were 20, rest, 10, rest, 5 rest...

Then back to the leg presses for the same set as above but with 10 reps.. Now it's starting to hurt

Then back to hamstring curls for our final set - really starting to feel it now.

Top things off nicely we then went on to Safety Squats.

4 x 65kgs
4 x 85kgs
4 x 105kgs
4 x 125kgs
2 x 145kgs (failure)

Then to finish of on a "high note" we got into some calf raises.

100kgs x 50 (made up of 3 sets, 20, 20 , 10)

I have a feeling my legs will be sore later today...

Tall

ha ha love it.

When I trained legs with Pikey he had me do:

Leg Extension WarmUp x Forever
Leg Extension Triple Drop Supersetted with Leg Press x 3
Ham Curl Triple Drop

Was really intense - took us maybe 30mins?

I was fine driving home, but then I started to fall over whilest walking to the dentist... Struggled to climb the stairs at the dentist... Fell down the dentist stairs... Fell over on the way to the car... Couldn't get out of the car unassisted...

Struggled to walk for a few days after wards and my legs were pumped for days.

Since the leg routine switch I'd started to see more of the bumps coming out in my legs (cant think of the proper name for the different part of the quads!)

CM - are you training for strength or growth at the moment?

Pikey

Ah proper leg workout :-)

CMinOZ

Both - I'm never happy unless my compound lifts are improving - I have some big goals that I want to hit by the end of next year. In addition to the strength side I am not ashamed to admit that I am also motivated by the mirror. Considering what I have achieved in the past 11 months I am excited by what I can do in another 12 months.

I aim to lift the following in the next 12 months:

Deadlift - 250kgs (w/straps) - 230kgs raw (Current PB 200)
Bench - 150kgs (Current PB 120)
Squat - 200kgs (Current PB 160)

My goal weight will be 98kg at 8%BF -

Big goals, but if I dont put them out there I will never achieve them...