Na I dont mate! I lean forward ever so slightly. I dont think I could do it completely upright. Thats maybe why Im so shit at them. Ive seen people on here say, that you should be able to shrug more than you deadlift… madness.
I got about 2 stone on you though mate.
27/12/10
Woke up with real bad pains in my left elbow. Dunno what it is but im guessing it was from the benching and hang cleans. Went to gym with my mate, was gonna do squats but no squat rack… great. I just put him through a chest workout, and I did 5 supersets of pull ups and hanging leg raises.
FOOD
FAT atleast 200g
CARBS atleast 200g
PROTEIN atleast 200g
couldnt add up what I had as i was on the move eating around peoples houses.
I had written this all out already, but oh joy, it didnt load.
29/12/10
MILITARY PRESS (PARTIAL REPS, BOTTOM OF CHIN TO TOP OF HEAD)
27KG x 12
27 x 12
37 x 8
47 x 8
57 x 8
67 x 3
67 x 1 FULL REP 2 PARTIAL REPS (PR)
62 X 5
FULL REPS FROM NOW ON
62 x 5
63 X 3
63.5 X 4 (FORGOT TO PUT .5KG ON THE OTHER SIDE…)
65 x 3
66 x 2
67 x 1 ----> drop set
47 x 6
BARBELL SHRUGS
47KG x 14
57 x 14
67 x 12
77 x 12
87 x 12
97 x 12
107 x 10 (PR)
117 x 4 (PR)
LATERAL RAISES (HOLDING PLATES, NOT DUMBELLS)
5KG x 14
5 x 14
7.5 x 8
Workout was good today, PR central! i wanted alot of volume. Im going back soon, so I can do my normal workouts again.
Shrugs felt good, didnt need straps, like I did the other day. Funny really, my forearms were really aching after using the straps the other day, I thought it weakened your grip!
FOOD
FAT 200g
CARBS 232g
PROTEIN 310g
myspace stylee pics…
.
Training looking good, just read through some of your posts. Am I right in thinking you’re training for rugby using SMOLOV?
Na mate, I’ve taken some time off from playing to sort my life out (and to put some mass on). I upped and left home suddenly last year to the arse end of the country, and now just getting my life on track. Rugbys taken a backseat.
30/12/10
SQUATS
47KG x 5
47 x 5
57 x 5
67 x 5
77 x 5
87 x 5
100 x 5
105 x 3
110 x 3
Had to call my dad for a spotter in my loft. Ive i got pinned, and dropped it, i wouldve gone through the ceiling (old house), its amazing how it fucks with you mentally.
FRONT SQUATS
47KG x 4 - Tried Poliquin method of holding straps (no flexibility). It didnt work, infact it choked me,
47 x 4 - tried another way, my shoulders were aching so racked and tried again.
47 x 4 - technique better
67 x 4
67 x 4
67 x 4
These were horrible, my technique sucked. I wanna get used to it though, cos it felt alot better muscle wise.
RDLS
47 x 8
47 x 8
47 x 8
47 x 8
Didnt push these at all. My Left leg was alot tighter than my right.
Workout was ok, was coughing and spluttering. Im completely deaf in one ear - I forgot to mention I had a christmas game at my old rugby club, playing in the snow did not help. I was competely dead yesterday and I think i was still feeling it today. Its a tough old game.
FOOD
FAT 187g
CARBS 337g
PROTEIN 268g
How are you tracking your calories out of interest?
A lot of it is american stuff, but I type in my own food. It’s helped a lot.
31/12/10
HANG CLEANS
bar x 10 reps x 6 sets
Did these to get the motion right. I want to be able to do them properly
BARBELL ROWS
BAR x 20
BAR x 20
47KG x 10
57 x 10
67 x 10
77 x 8
87 x 8
97 x 8
107 x 5 (PR)
112 x 4 (PR) -----> drop sets
102 x 5
92 x 5
82 x 4 (my lower back gave up on me)
KROC ROWS
41KG x 16 (PR)
46KG x 10 (PR)
51KG X 10 left 14 right (video) (PR)
51KG x 10 (video)
I recorded last two sets. The first one was too dark in my eyes, but the second one was much better. Il put them both up.
SHRUGS
47KG x 20
47KG x 20
67KG x 12
51KG x 10 lh+ rh
51KG x 14 rh
01/01/11
BENCH PRESS
20KG x 8
20 x 8
40 x 5
40 x 5
60 x 3
70 x 3
80 x 2
90 x 2
95 x 1 (PR)
100 x 1 (PR)
105 x 1 (PR)
Well pleased with this. Its amazing what a spotter can do for you mentally!
Followed up with some hang cleans (proper technique, not the shit i did before)
20KG x 10
20 x 10
20 x 10
30 x 10
40 x 5
50 x 3 (technique let me down, my wrists couldnt take it so stopped here)
All in all a good session. I told myself last night I was going to get 100, so 105 is a bonus. Only way is up!
FOOD
FAT 223g
CARBS 370g
PROTEIN 275g
Another thing, cleans really land hard on my clavicles. I dunno if this is something you get used to over time, if it is, it wont bother me. Just I was wondering is it supposed to land on the front of your shoulders and my technique is still out?
03/01/11
Didnt do anything yesterday. The cold/man flu took a terrible turn. Didnt eat much but stuffed down what i could.
Me and my girlfriend broke up as well, which is a help really cos nothings in my way now. I have to move back home permanently, which means I have to do the slap dash workouts whilst i get the funds to join the new bodybuilding gym.
My elbows are still giving me grief, so I have to make do.
POWER CLEAN TO FRONT SQUAT (proper technique is holding me back as i have flexibility issues, but il get there)
20KG x 8
20 x 8
30 x 8
40 x 8
50 x 10
55 x 3 (wrist stopped me here)
SHRUGS
55KG x 20
80 x 18
100 x 10
110 x 10 grip let me down, so used straps from here on.
120 x 6
120 x 2
110 x 10
110 x 12
80 x 16
BB CURLS
20KG x 10
30 x 8 (shouldve stuck at this weight)
40 x 6
45 x 2 (felt something go in my right elbow, really painful. wanker)
Horrible session, couldnt breathe properly cos of the man flu. Snot coming out everytime I did. Lovely.
FOOD
FAT 200g
CARBS 270g
PROTEIN 323G
Man size forearm there. Take some time off if you’re not well mate, it’ll hurt progress if you push too hard when you’re not right.
Ive always had ‘big’ forearms, all my uncles have HUGE forearms, its mad. I’ll get to that standard one day!
I truly dont know how to rest mate, ive got an addictive personality. Its consumed my life lol
I know what you mean there, my brothers been training for 20 odd years and he’s been on about how he needs to “get back into it” cause he’s dropped to 15stone from 17stone and he’s 5’8". I cant imagine what I’d look like in my avi 4 stone heavier lol
