Sharpy's log

Phill · 11-09-2009, 04:34 PM

Day off work today which is nice with the good weather and all that we are having at the mo. Today is Back and Biceps, but first thing's first it's off to the bank to order a new debit card - for the life of me I haven't a clue where the old one's gone, but sod's law it'll turn up in the next day or two.

Today's session is the first time I have tried 4 x 12 on these muscle groups and I managed it through the back side of things, but come to the Biceps and form was fine for 10, but was going down hill for the last 2 reps. Grip strength was severely fatiguing by the end of the Biceps and as a result was struggling to hit the 12. I did manage to get some straps and for the Back exercises and for sure it was a big help and tbh I couldn't of done without them. Here's how it went -

Back

Lat pull downs - 60kg 4 x 12
Seated V-grip cable rows - 60kg 4 x 12
T-Bar rows - 80kg 4 x 12
Barbell Shrugs - 140kg 4 x 12

Biceps

EZ bar curls - 35kg 4 x 12
Standing DB hammer curls - 18kg 4 x 12
Seated DB curls - 12.5kg 4 x 10
DB concentration curls 10kg 4 x 10

In hindsight I don't think I should of gone for 35kg on the EZ bar curls stayed with my usual weight of 30kg, I felt form was suffering, next week's session I'll go back down to 30 and try and maintain better form. The extra set in the hammer curls really killed my grip strength levels and I just suffered big time in the seated curls, forcing me to drop the weight from last week and only manage 10 reps and not the 12 I was aiming for - the same can be said with the concentration curls.

Realistically I never expected to complete the session fully and hit the 12 rep target with the same weights or higher than before, but over the space of this next 5 week cycle my aim is to hit the 12 rep target with the same weight or maybe even slightly higher than I was previously doing for 10 reps.

Cheers guys once again for reading.

Phill · 12-09-2009, 06:26 PM

I took these pictures on Friday last week, so about 5 weeks after beginning training, basically to gauge progress.

B/W in the pics is 88.1kg, I'm 1.76m and BF% - I don't know tbh, but I'm guessing approx 15%, Maybe you guys are a better judge?

One thing you may notice is the lack of symmetry between my left and right side, this is down to doing a very one sided sport like Javelin throwing for over 15 years, I hope the training I am now doing will help the left hand side catch up. Anyway here they are -

Phill · 12-09-2009, 07:37 PM

...another, but it doesn't seem to want to re-size quite right - very odd, it's either huge or tiny like that. Can a mod re-size for me, is that possible?

Many thanks.

Phill · 13-09-2009, 04:25 PM

I thought I'd Sky+ the F1 whilst me and our lass where at the gym, so I could watch it this afternoon when I got back....great until on the radio they announce the damn results! Oh well watching it back now and writing this - today's session was Chest and Triceps. I have had to lower the weight to make the 12 rep target for the 4 sets, but hopefully if things go to plan by the end of the 6 weeks I am trying this I can progress and actually be lifting the same weights as I was with the 3 x 10 I was doing in the previous 6 weeks.

Chest

Flat bench press - 65kg 4 x 12.
Decline bench press - 65kg 4 x 12.
Incline DB press - 18kg 4 x 12.
Bent arm flyes - 12.5kg 4 x 12.

Triceps

Lying french press - 25kg 4 x 12.
Seated two handed DB extensions - 32kg 4 x 12.
Cable rope pull downs - 25kg 4 x 12.
DB Kick backs - 10kg 4 x 12.

Cheers.

***TheCrazyCal*** · 14-09-2009, 07:18 AM

something tells me you were in very good shape before you started training specifically for bbing...

did you find youre speedbank card then lol

Phill · 14-09-2009, 01:22 PM

Nope...still not found and good, as it'd be rather annoying if it did turn up, only problem is the new one hasn't turned up yet, which tbh isn't that much of a problem as it means our lass has to give me money for a change!

Cal you think I was in and I quote "very good shape" before I decided to get into the gym and BBing - well I'll take that as a bloody good compliment mate!

It's not often they come along, so I'll take them when they come, I thought someone would laugh and comment on my lob sided-ness actually!

***TheCrazyCal*** · 14-09-2009, 03:19 PM

theyre that ok i`d guess you were on gear mate-which isuspect youre not

Phill · 14-09-2009, 03:53 PM

Just back from the gym and had my legs session, not feeling well now tbh!

You'd suspect right matey, I'm not on gear. Can I ask what is that makes you think that? - not being rude at all mate in some way I see it as a compliment I guess.

I'd actually love to compete one day in natural bodybuilding, that would be a big tick in my life box that. I don't know if I'll ever get in good enough shape to, but I'm going to try my best anyway.

***TheCrazyCal*** · 14-09-2009, 05:02 PM

well..
most dudes do gear before they get to your size.
natural USUALLY means big but fat,or like me small but very aesthetic.

dunno why i didnt think you did gear especially as i reckon most national level athletes are pin cushions lol

very big compliment to tell someone they look very good when theyre gear sized but not on it...
cant quite work out why i thought you were still natty..possibly cos you still look it..

btw do you have a wonky right shoulder-it seems to sit forward like mine does..
its not noticeable unless you have a similar one ..

cant be aRsed to pm ya so if you get the chance pop over to my place at English Muscle Training Forum

Phill · 14-09-2009, 06:04 PM

I'd be very surprised if any national level athletes are using gear - they'd just get caught, plus if they were we'd be doing far better as a nation in athletics than we do currently!

Seriously though, alot of the events are quite technical and you don't need to be that strong and powerful to be quite good. I was never strong enough to progress much past when I finished growing and became an adult as I never really lifted weights and did all the other power training such as plyos and med ball - I did little bits but nothing consistenly. On the other hand my wife [might aswell point out she is natural also] who technically when she was a discus thrower was quite poor is physically very good - which was down to working damned hard on top of a superb natural ability to begin with - I always said if I had her natural athletic ability and power I'd of been a world beater and vice versa for her if she'd of had my grasp of technique she'd of been a world beater!

I have a wonky body full stop mate, it isn't just the shoulder! - It's probably down to a posture issue? - I tore a disc in my lower back in 2002 and this was still a big issue for me for about 5 years, so maybe I have been over compensating somewhere? When I coach Javelin to kids I always get them to do some throws with their none dominant side and you can see why from those pics!

Regarding the website, I'll have a wee look on there mate, thanks for the link!

11-09-2009, 04:34 PM	#11 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log Day off work today which is nice with the good weather and all that we are having at the mo. Today is Back and Biceps, but first thing's first it's off to the bank to order a new debit card - for the life of me I haven't a clue where the old one's gone, but sod's law it'll turn up in the next day or two. Today's session is the first time I have tried 4 x 12 on these muscle groups and I managed it through the back side of things, but come to the Biceps and form was fine for 10, but was going down hill for the last 2 reps. Grip strength was severely fatiguing by the end of the Biceps and as a result was struggling to hit the 12. I did manage to get some straps and for the Back exercises and for sure it was a big help and tbh I couldn't of done without them. Here's how it went - Back Lat pull downs - 60kg 4 x 12 Seated V-grip cable rows - 60kg 4 x 12 T-Bar rows - 80kg 4 x 12 Barbell Shrugs - 140kg 4 x 12 Biceps EZ bar curls - 35kg 4 x 12 Standing DB hammer curls - 18kg 4 x 12 Seated DB curls - 12.5kg 4 x 10 DB concentration curls 10kg 4 x 10 In hindsight I don't think I should of gone for 35kg on the EZ bar curls stayed with my usual weight of 30kg, I felt form was suffering, next week's session I'll go back down to 30 and try and maintain better form. The extra set in the hammer curls really killed my grip strength levels and I just suffered big time in the seated curls, forcing me to drop the weight from last week and only manage 10 reps and not the 12 I was aiming for - the same can be said with the concentration curls. Realistically I never expected to complete the session fully and hit the 12 rep target with the same weights or higher than before, but over the space of this next 5 week cycle my aim is to hit the 12 rep target with the same weight or maybe even slightly higher than I was previously doing for 10 reps. Cheers guys once again for reading.

12-09-2009, 06:26 PM	#12 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log I took these pictures on Friday last week, so about 5 weeks after beginning training, basically to gauge progress. B/W in the pics is 88.1kg, I'm 1.76m and BF% - I don't know tbh, but I'm guessing approx 15%, Maybe you guys are a better judge? One thing you may notice is the lack of symmetry between my left and right side, this is down to doing a very one sided sport like Javelin throwing for over 15 years, I hope the training I am now doing will help the left hand side catch up. Anyway here they are -

12-09-2009, 07:37 PM	#13 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log ...another, but it doesn't seem to want to re-size quite right - very odd, it's either huge or tiny like that. Can a mod re-size for me, is that possible? Many thanks.

13-09-2009, 04:25 PM	#14 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log I thought I'd Sky+ the F1 whilst me and our lass where at the gym, so I could watch it this afternoon when I got back....great until on the radio they announce the damn results! Oh well watching it back now and writing this - today's session was Chest and Triceps. I have had to lower the weight to make the 12 rep target for the 4 sets, but hopefully if things go to plan by the end of the 6 weeks I am trying this I can progress and actually be lifting the same weights as I was with the 3 x 10 I was doing in the previous 6 weeks. Chest Flat bench press - 65kg 4 x 12. Decline bench press - 65kg 4 x 12. Incline DB press - 18kg 4 x 12. Bent arm flyes - 12.5kg 4 x 12. Triceps Lying french press - 25kg 4 x 12. Seated two handed DB extensions - 32kg 4 x 12. Cable rope pull downs - 25kg 4 x 12. DB Kick backs - 10kg 4 x 12. Cheers.

14-09-2009, 07:18 AM	#15 (permalink)
*TheCrazyCal* Musclechat resident loony Muscle Chat Management Join Date: Aug 2005 Location: Norwich Personal Training Posts: 5,262 Rep Power:	Re: Sharpy's log something tells me you were in very good shape before you started training specifically for bbing... did you find youre speedbank card then lol ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk www.needles-r-us.co.uk

14-09-2009, 01:22 PM	#16 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log Nope...still not found and good, as it'd be rather annoying if it did turn up, only problem is the new one hasn't turned up yet, which tbh isn't that much of a problem as it means our lass has to give me money for a change! Cal you think I was in and I quote "very good shape" before I decided to get into the gym and BBing - well I'll take that as a bloody good compliment mate! It's not often they come along, so I'll take them when they come, I thought someone would laugh and comment on my lob sided-ness actually!

14-09-2009, 03:19 PM	#17 (permalink)
*TheCrazyCal* Musclechat resident loony Muscle Chat Management Join Date: Aug 2005 Location: Norwich Personal Training Posts: 5,262 Rep Power:	Re: Sharpy's log theyre that ok i`d guess you were on gear mate-which isuspect youre not ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk www.needles-r-us.co.uk

14-09-2009, 03:53 PM	#18 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log Just back from the gym and had my legs session, not feeling well now tbh! You'd suspect right matey, I'm not on gear. Can I ask what is that makes you think that? - not being rude at all mate in some way I see it as a compliment I guess. I'd actually love to compete one day in natural bodybuilding, that would be a big tick in my life box that. I don't know if I'll ever get in good enough shape to, but I'm going to try my best anyway.

14-09-2009, 05:02 PM	#19 (permalink)
*TheCrazyCal* Musclechat resident loony Muscle Chat Management Join Date: Aug 2005 Location: Norwich Personal Training Posts: 5,262 Rep Power:	Re: Sharpy's log well.. most dudes do gear before they get to your size. natural USUALLY means big but fat,or like me small but very aesthetic. dunno why i didnt think you did gear especially as i reckon most national level athletes are pin cushions lol very big compliment to tell someone they look very good when theyre gear sized but not on it... cant quite work out why i thought you were still natty..possibly cos you still look it.. btw do you have a wonky right shoulder-it seems to sit forward like mine does.. its not noticeable unless you have a similar one .. cant be aRsed to pm ya so if you get the chance pop over to my place at English Muscle Training Forum ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk www.needles-r-us.co.uk

14-09-2009, 06:04 PM	#20 (permalink)
Phill Join Date: Sep 2009 Posts: 535 Rep Power:	Re: Sharpy's log I'd be very surprised if any national level athletes are using gear - they'd just get caught, plus if they were we'd be doing far better as a nation in athletics than we do currently! Seriously though, alot of the events are quite technical and you don't need to be that strong and powerful to be quite good. I was never strong enough to progress much past when I finished growing and became an adult as I never really lifted weights and did all the other power training such as plyos and med ball - I did little bits but nothing consistenly. On the other hand my wife [might aswell point out she is natural also] who technically when she was a discus thrower was quite poor is physically very good - which was down to working damned hard on top of a superb natural ability to begin with - I always said if I had her natural athletic ability and power I'd of been a world beater and vice versa for her if she'd of had my grasp of technique she'd of been a world beater! I have a wonky body full stop mate, it isn't just the shoulder! - It's probably down to a posture issue? - I tore a disc in my lower back in 2002 and this was still a big issue for me for about 5 years, so maybe I have been over compensating somewhere? When I coach Javelin to kids I always get them to do some throws with their none dominant side and you can see why from those pics! Regarding the website, I'll have a wee look on there mate, thanks for the link!

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