Good work in here man. Like the super sets and mingling the short cardio bursts with the lifting. Good stuff.
That’s busting ass right there. Don’t think anyone who’s been doing 20 rep of squat near daily is ever going to be mistaken for a pussy.
[quote]FarmerBrett wrote:
DB one arm row @ 102 lbs x 7-7-6
[/quote]
That is wicked coool. So tell me, how is the body comp going? Dog’s bollocks?
[quote]FarmerBrett wrote:
I should still keep making fat loss progress because of the dietary changes I’ve made and the fact that I’m doing an hour 5 x a week instead of 30 minutes 3 x a week.
[/quote]
Beans should help you with fat loss*
*This message has been brought to you by the bean growers and appreciators of Canada
When it’s a cloudy day, I’m looking out the window constantly, and the first sunshine I see I scurry outside and try to bask in the light. Seriously.
I know you’re going to research this yourself, so I’ll just throw this out there -too much steady state type cardio done too close to strength training “confuses” your body because the two types of training are telling your body to adapt in conflicting ways.
MJ - You’re welcome to a free holiday when we’ve settled. All I want in payment is for you to build me a prowler and a home GHR. Does that sound fair? Oh and bring a spade too.
tyrfryer - Thanks. Supersets are great. More work in less time. What’s not to like?
dday - Thanks, but when my squat weight starts with a 2 instead of a 3 I know I’m being a pussy.
CK - I’m just using my wife’s opinion to judge the fat loss and she’s less than flowing with the compliments concerning lifting. I did a shirt off pose tonight and she begrudgingly said that I seem to have a bit more definition, so it seems to be going OK. Not quite 2 weeks in yet.
Mrs O - Ha ha. Nice one. I actually did laugh out loud, but luckily I didn’t quite laugh my arse off.
punnyguy - I’m sure you are right, but with only 5 weeks left to go I’m not too worried about confusing my body. If my body is too stupid to understand what I’m trying to do then I will just keep punishing it until it bloody learns!
Wasn’t going to lift tonight because I hardly slept at all last night, I still have sore traps, lats and biceps and I just feel generally tired. But then I told myself I only have limited opportunities left to lift and I should make the most of it. So I dragged my lazy butt off the sofa and went out and did it.
11/01/2012
3 mins on bike
Squats @ 308 lbs x 5-5-5-5-5
4 mins on bike
Chins @ bw x 12.5-8-7 (supersetted with) Military press @ 143 lbs x 9-7-6
4 mins on bike
Push ups @ bw x 25-25-25 (supersetted with) DB one arm rows @ 102 lbs x 9-8-7
4 mins on bike
1 hr 5 mins
I really love the chin/military press superset.
Hadn’t realised, but noticed the other day that I don’t have ANY shoulder pain anymore. Woohoo!
Happened to read a bit of a friend’s (no it honestly was a friend’s) Men’s Health magazine today. What a pile of crap that is! I thought because it always has a guy with abs on the cover it was about fitness stuff. I couldn’t find anything lifting related in it, it was all bullshit articles about ‘lifestyle’ things. I thought it was GQ or something. More articles about moisturising than lifting anything heavy.
If that’s the magazine that most people new to lifting pick off the shelf, God help them.
Might have f**ked my back up! DAMN!!
I was a bit tired yesterday so I thought I’d just do some abs and bike work. Then I got carried away and started trying to do a full ‘off the toes’ ab rollout and that’s when I did it. (I’ve been rolling out on my toes, but rolling back on my knees, this time I was trying to come back on my toes too). A few sets in I crumpled in the middle a bit and my back felt strange afterwards. No pain, it just feels compressed, as if I’ve done a ton of deads. It’s a bit stiff this morning, but might be OK by tonight. Was meant to do RDLs, but I think I’ll try a few squats and see. Really don’t need an injury right now. Anyway…
Last night
12/02/2012
5 mins bike
Ab rollouts (attempts off toes)
5 mins bike
Ab rollouts (attempts off toes)
5 mins bike
Ab rollouts (back to off knees, lesson learnt)
5 mins bike
Ain’t that the way, do all this work with heavy ass weight and some ab rollouts jack your back. Hope it’s not a big deal, back injuries are the worst.
Outstanding work FB. Adding all that biking in between sets must be jacking up your conditioning like crazy. And whats up with 3 sets of 25 rep BW pullups?? How many can you max rep?? You are a stud.
Brett, had a friend that pulls 600 do the same thing last week, it was his first ever back injury. Had been DLing 2 hours before , went to a yoga class with girl friend and did a serious tear in his back and probably wont pull anything for some months.
Also remember when I messed my back up last spring well I am still not back up all the way to my my 1RM, take it easy don’t aggrevate it.
Ab rollouts are the devil.
Wow, ab roll outs, eh?
x2 on the BW pull up reps. I can’t even do 1. Yet.
Good work regardless, be careful with your back, man.
dday - Too true. Back injuries are really strange though, it didn’t bother my squatting at all, but it’s sore if I bend over and round my lower back. I definitely wouldn’t fancy trying another rollout right now.
Eco - GODDAMMIT! Whenever I get a compliment it’s because someone’s mis-read my log, LOL. It was 3 sets of 25 of push ups, not pull ups. 25 pull ups? I WISH! My max is about 14. You’re going to have to take back that ‘stud’ i’m afraid.
Dude - Yeah I think our backs are strong at what they’re used to and weaker at what they’re not. I don’t often suffer with lower back problems, but when I do it’s never from squats or deads it’s from the inconsequential lighter stuff.
joe - I did like them, less fond now.
tyrfryer - Thanks.
13/01/2012
3 mins on bike
Pause squats @ 330 lbs x 3-3-3-3
4 mins on bike
Chins @ bw + 11 lbs x 10-7-7 (supersetted with) Miltary press @ 143 lbs x 10-7-7
4 mins on bike
Pushdowns @ 99 lbs x 16-13-12 (supersetted with) EZ curls @ 88 lbs x 10-8-7
4 mins on bike
Haven’t done any video-whoring for a while so I thought, because I did something different, I would.
I feel that with my higher rep squatting of late my form has been suffering. I’ve been bouncing in and out of the whole and I think losing strength out of the bottom as a result. So I decided to slow things down a bit and put the weight up.
Filmed this on my Ipod so there was no music. I put the music in afterwards to drown out my grunting and the cracking of my knees.
Third set of 330 for 3.
Farmer,
I read your log regularly and it’s nice to see you finally doing sets of 3, not sets of 25 or 30, but 3 a nice low number that I can appreciate and wrap my brain around, thank you for that.
aw, ab rollouts 
i’ve been struggling with mine (from my knees)
sucked it up and got a beginners book on pilates. i got some work to do
nice looking pause squats.
I’ve been in withdrawal for quite awhile missing your squat vids. Was so excited that you had put a new one up! Very nice! Looking really good. Just once, I would love for you to try wide-stance squats for me. Feet to the side of the cage. I just want to see how it works for you.
Nice squats bro. Those looked…harsh.
[quote]kpsnap wrote:
I’ve been in withdrawal for quite awhile missing your squat vids. Was so excited that you had put a new one up! Very nice! Looking really good. Just once, I would love for you to try wide-stance squats for me. Feet to the side of the cage. I just want to see how it works for you.[/quote]
I love a girl that takes charge of the positioning.
Is the little bounce on purpose ----> serious question.