military press 5x5 60kg
supesetted with
lat pull down 110 lbs 5x5
standing dumbell press 5x5 25kg dumbells
upward rows 5x5 40kg
supersetted with
standing forward raises 5x5 each arm 12.5kg dumbells
Bicep curls 4x8 35kg EZ bar
supersetted with
standing behind head tricep presses 4x8 30kg dumbell
tricep kick backs on bench with 25kg plate 4x8 2 normal sets, 1 quick set, 1 set - put weight behind head, relax then push out slow… slow forced reps!
standing grip - 2 x 25kg plates, pinch grip untill failure 3 sets
that looks like set and rep info to me. . . ??
u stop training and start eating cake? haha
ive been ultra busy with uni and work. had 5 essays back to back and a new club night opened on saturday. www.bebo.com/erotique so been doing a lot of PR for it.
i have stuck to my training plan. and i will it post it later on 2day!
ok i no ive taken forever to get on here… my training has been messed about recently. i have still got the sessions in, but they have been on different days, and there has been the odd rest day that should have been a training day. the company i work for got a brand new night, i was put in charge of the PR for it.
ive literally been working 12 hours a day, and due to the nature of the business (Night Club) ive been finishing wrk every night at about 3am. then im in uni at 9am. which has left my recovery in tatters. ive been fatigued all week, yet ive trained as hard as i could. weights havnt increased at all but they havnt dropped either. the launch night was last saturday… we got 2100 people thru the doors, busiest the club has been in 16 years.
this week i should be back on track.
my diet has slipped 4 times. shops dont sell very much in the way of low carb meals. ive missed the odd pill aswell… so im not sure if theve been as effective due to the staccato use.
taking tomorrow and sunday off to fully RELAX. then its all go from monday again.
im exhausted, and my body still hasnt recovered from a leg session on tuesday.
today… back to the grind!!!
8.10am wake up
8.20am 3 HOT-ROX Extreme, 3 Norateen, multivit, porridge made with water with 2 teaspoons of sugar, 1 scoop of promax in water with 5g of creatine.
9.00am work out start
5x5 bench 80kg
4x5 then 1x10 close grip bench 60kg - sets got easier?!?!
5x5 bent row 60,70,70,70,80 - lost form on last2 reps on last set
4x8 tricep kick backs with 25kg plate - slow as possible negative then explode up
4x8 tricep pressdowns on high pulley 60lb, 50, 50, 50 lbs
10.00am finish
10.30am 2 scoops promax with 5g creatine in water
15.30 tin of tuna with a little EVOO
18.00 250g chicken with garlic, tabasco, chilli powder fryed in EVOO
00.00 2 scoops of promax
im going to be honest here, i dont warm up at all… i always thought it did nothing and made you look silly… but i think the fact that the sets of bench and close grip got easier instead of harder shows i should probably warm up.
i have no idea what i should do… should the warm up be the same every workout or should it change depending on the session it is???
Warmups are easy and they don’t make you look silly. What looks silly is when the take you out in an ambulance because you didn’t warm up.
Spend 5 minutes on an activity that gets your body temperature and your heart rate up. Some people do some light jogging. I don’t. I do some dynamic stretching and some body weight exercises, sit ups, back extensions, push ups, inverted rows.
When you do your lifts, do a few (5-10) reps at about 50% or less of your work set. Then work your way up in 2-3 steps with 2-5 reps at each point until you reach your work sets.
For example:
10 reps @ 40 Kg
5 reps @ 60 Kg
2 reps @ 70 Kg
5x5 @ 80 Kg
If you get all 5 sets, put the weight up next time.
Stu
Stu
cheers… so for tomorrow (leg day) im thinking:
run to the gym - prob take about 2/3 mins
then some dynammic stretching
then box squat 10 reps at 50, 5reps at 70, 2 reps at 90 then 5x5 at 120.
sound ok?
[quote]stuward wrote:
Warmups are easy and they don’t make you look silly. What looks silly is when the take you out in an ambulance because you didn’t warm up.
Spend 5 minutes on an activity that gets your body temperature and your heart rate up. Some people do some light jogging. I don’t. I do some dynamic stretching and some body weight exercises, sit ups, back extensions, push ups, inverted rows.
When you do your lifts, do a few (5-10) reps at about 50% or less of your work set. Then work your way up in 2-3 steps with 2-5 reps at each point until you reach your work sets.
For example:
10 reps @ 40 Kg
5 reps @ 60 Kg
2 reps @ 70 Kg
5x5 @ 80 Kg
If you get all 5 sets, put the weight up next time.
Stu
Stu[/quote]
i second that motion. .
Welcome back man! thought you’d gone off to eat cake and given up on the gym 
i dont think cardio is necessary at all. . even if its 2 mins. . your not gonna pull your tricep doing a squat and vice a versa why warm up legs if doing upper body workouts? . . i dont get it . . some people reportedly feel ‘stronger’ when they’ve done cardio but i dont and i dont see any physiological benefit to it. . best doing, as stu said, . . dynamic movements in the plane of movement your exercise is in. . i.e. do light reps of it and warm up muscles around the joint used aswell. .
if benching i like doing a few light benches . . light close grip benches light shoulder presses and some tricep pushdowns if my elbows dont feel 100% and even bent over rows (stay with me) trick is to get ALL muscle involved in the lift warm. . . agonists, antagonists, synergists, prime mover secondary mover(s) blablabla. .
Bent over rows to try limit inhibition due to activation of U back muscles. . i know its knit picking but i just do OK?!
agreed??
agreed… lol. i edited my day completly above.
i was nearly away eating cake, had 2 take aways, because its so much easier at 3am to get a burger than to go to a 24 hour shop, buy some eggs and chicken and then cook it… but work will be waaaay lighter from now on. had a meeting with my boss and said i could be doing 30 hours a week and still go to uni.
so heres to a restart… 
11/3/08
11am wakeup
11.30am - porridge, scoop of promax, 5 g creatine, 2 HOT-ROX, 2 Norateen, multi vit
12.00 workout
weight 288lb
feeling - ill/flu like
warmup
5x5 squat 100,100,110,110,100kg - Had to go down as i only just got the last 2 reps of set 4 done
5x5 step ups 25 Kg dumbells
5x5 split bulgarian squat “jumps” 15 kg dumbells… tried to explode up as much as possible. only left the floor by a few inches thou
farmers walks 3 x 60m with 50kg dumbells
3 sets untill failure pinch grip 25kg plate
calfs 4 set of 12 at 220lb, then the 10RM thing
1245 finish - was pretty intense today as i was in a bit of a rush so i used less time to recover and just went for it… the step ups and bulgarian split squats were nearly done continuously. also i used chalk for the first time today for the farmers walks… made a tiny differnce, felt i could hold it for longer.
13.10 2 scoops promax and 5 g creatine.
16.15 - 8 egg ommellete with 200g chicken, half an onion, chilli powder and garlic. and a squirt of mayo.
1900 2 scoops promax with milk
20.30 bed
also… if im doing 5x5 at 100/110 what u reckon i could squeeze out once?
[quote]thosebananas wrote:
also… if im doing 5x5 at 100/110 what u reckon i could squeeze out once?[/quote]
the table for calculating 1rm would suggest if your 5rm is 110 then 1rm is 130 approx . . but i disagree somewhat
its grand as an estimation but i know from experience that some1 could do 5reps at 100 and not a sing rep at 105. . some ppl have the capacity to do more reps closer to their 1rm and the tables is nonsense. . an educated guess would be if you can 5x5s or 100/110 your 5rm would be about 115 and your 1rm squat would be in around 130/140
if your not exploding up with the jump squats use less weight . . the whole point of doing them is rate of force development
STAY AWAY FROM THE CAKE
and if you have to get burgers get two but throw the buns at some1. . never know might get in a fight and get some cardio out of it ha
talking about fighting… i think this norateen stuff has started taking effect… i feel ike i want to fight and keep looking at people and things and wondering could i break it in half, lift it, throw it etc
not generally an angry person off the pitch but i am slightly physcotic on it. got a game on saturday… should be fun, havnt played in 6 weeks because of internationals and weather.
im doing 5x5 at 100… but i think i could do 2 if not more sets. my legs recover quick. but when i move it up to 110, it feels a lot harder, then again i have increased it by 10%
are their any other “strongman cardio” like farmers walks that i can do?.. enjoy the challenge and the stares in the gym
would u use a similiar method for estimating 1rm for bench. i tryed last weekat the end of my 5x5 at 80 and squeezed out a rep at 97.5, but cudnt get the 100 up, but i was tired. i think i cud hit 105, 110 if warmed up and physed up…
yea it can just be the workouts elevating your t levels aswell
ah i’d say 1rm of 100-105 should be no bother of doin 5x5’s at 80. . warm up and even get your 3rm then follow it with your 5x5’s . . doing 5x5 are not a good idea before attempting a 1rm. .
yea was thinking that… a mate asked me while in the gym what my 1rm was and i didnt have a clue spo i just started adding weight… went 90, 92.5, 95, 97.5 and then failed the 100.
any strongman cardio advice? our gym seems to be pretty power lifting friendly… squat rack, power rack, bench, dead lift platform, tons of bars and weights, dumbells from 1 - 50 kg
this didnt happen over the last year when i was in the gym, just feels like rage in a bottle… gonna open it up on saturday!
i like complexes . . http://www.T-Nation.com/readArticle.do?id=1624757
or sled pushing. . . (turn an aerobics step upside down put it on an aerobics mat and load the underside of the step with weight and push along a laminate floor, ie aerobic studio. . . too may ‘aerobics’ in there. . .aerobics are for ladies)
or 15- 20 m sprints/shuttles (with change in direction)
Tabatha. . .
emmmm backflips? thats not funny i just finished training cant think
there’s alot of useful articles on here about the stuff. .
complexes look good… could do one on olympic day… wat u think?
dont laugh but we dont have any aerobic steps in the gym… :S
i cant sleep 
sure why not! speaking of warming up. . if im feeling particularly tired/ not fired up ill do light complexes/ combinations of olympic lifts to get myself in the zone. . give em a try. . . only really on leg days tho. . again gettin all muscles involved in the lifts warm. .
insomnia eh? college gettin to ya? if your stressed sort it cos ‘cortisols gonna getcha’ have a wank lol