Nathan's log

crazycal1

ahh but so do i!

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

www.extremenutrition.co.uk

Nath

Touche'

Nath

Breakfasted today on 2 slices of wholemeal toast with my mate marmite, a bucket full of tea and a fruit smoothie.

Hit the gym to do a bit of shoulders.
5 min run warm up
Stretch

Began on seated behind the neck press,

40 kg - 20 reps
50 kg - 12 reps
55 kg - 9 reps
60 kg - 6 reps
65 kg - 4 reps

I then did 4 negative reps imediatley followed by 12 reps with 40 kg.

Then went on to dumbell shoulder press, I don't ussually do them, but I fancied giving them a go,

25 kg db's - 8 reps - 3 sets

I did one set with the 27.5 kg's and managed 5 good reps.

I then did a Tri-set incorporating, bent over seated laterals, t'bar rows and seated row.

I start with 20kg db's and do 10-12 reps, then grab the 15kg's and do another 10-12, then the 10kg's doing a SLOW 10 reps, then 5Kg's another super slow set.
I then jump on the tbar and pull 40kg - 10 reps before hitting the rower and pulling 65kg 10 reps. - I do 4 sets of these tri-sets.

I then munched a banana

Did another tri-set of sorts, dumbell lateral raises, followed by standing military press then I grab the 25-27.5kg db's and hold them 10 inches from my body (kinda like the begining of a lateral raise) I try and hold it for 30-40 seconds.

10 kg Db's lateral raises - 12 reps.
30kg military press - 8 reps (Very slow)
then the 'burns' with the heavy db's.

By now I was pretty knackered but decided to do some shrugs. (downed a small protein shake)

4 sets of shrugs at between 90 - 100kg trying to hold shrug for a few seconds.
These are supersetted with upright rows using the EZ bar and about 30kg.

I know this is controversial but I then hit 3 sets of tricep extensions (above the head) going down the rack from 12.5 kg db's to 10kg's to 5kgs.

Then close grip presses, a set of 10 reps with 50 kg then another 10 with 30kg. (three sets of these)

I then did odds and sods on the cable thang, pushdowns with straight bar and rope and sporadic weighted dips.

Protein shake on way home.

As I'm typing this I am thinking that most people will baulk at the volume of training (esp u Cal) so would be grateful of any suggestions.
Am just about to fall off the wagon and cook a bacon sandwich.......

Nath

Woke up today feelin pretty lethargic, had a few pulls on a mate's reefer last night, then proceeded with a mission to eat as many 'old school' chocolate bars as I could lay my hands on (forgot how good Breakaways are, and I couldnt buy a 'Trio' for love or money) Anywho, was a bit dopey this morning and had an english muffin for breakfast with a cup of tea and a fruit smoothie.

Went to the gym and spent a ggod while stretching and warming up.

Began with deadlifts, did a set of 20 reps with 72.5 kg to make sure my back was good and ready, then as follows:

5 x 92.5kg
5 x 102.5 kg
5 x 112.5 kg
5 x 122.5 kg
3 x 152.5 kg

I then did a few squats

20 reps with 52.5kg
5 reps with 72.5 kg
5 reps with 92.5 kg
5 reps 102.5kg
5 reps 112.5kg
5 reps again 112.5kg

I then went to leg press
15 reps with 100kg
8 reps with 120kg
8reps with 130 kg
8 reps with 140kg
8 reps again with 140kg.

Did a couple of sets of hamstring curls but my heart wasn't in it. Couldn't do any form of calf exercises as my toes are still knackered.

Hmmmm, thinking about seperating the days when I do deadlifts from the days I squat, what would people recomend?? I considered doing deads on a shoulder day as i find it works my traps and might be good with a few shrugs. Have heard that people like to deadlift on chest days, what do you all think??

crazycal1

i reckon its cool to dead and squat on the same day if your back can tolerate it(mine just shat itself at the thought of it tho hahahaha)
god know how you can work your ass off on deads then squats and have anything left for leg press tho......
if you can get away with a few tokes good for you-
i couldnt!
i ve just quit after 20 years of heavy lung abuse!(dribbles at the thought of downing a smooth weedy one)
mmmmm bacon sarnie(dribbles again)
made the choice after watching gordon ramsey slaughter his pet pigs to quit pork too.(wasnt gonna watch it then i thought i`d be a hypocrite if i didnt....)
i like piggy wiggies and would have a pet one if i could lol

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

www.extremenutrition.co.uk

flug

mmm Bacon.

Young Gun

No way.. I'm from Salford right near its border with Eccles. I'm home for a while over Christmas will be checking Paul's gym out me thinks. I didn't know that was his gym

Nath

Yesterday was the first leg/deadlift session for about 3-4 weeks since I injured my foot. Woke up this morning with very stiff quads and ass with a very stiff back. Going to take it easy today and eat till the cows come home.

Bodyworks

hope you don't mind nath, but moved your log in to progress journals. keeps things in order round 'ere.

Nath

Thanx mate, I realised yesterday that I'd probably posted it in the wrong place