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Boards => Journals => Topic started by: K_Dogs on December 03, 2013, 08:27:14 AM



Title: No name; just train!
Post by: K_Dogs on December 03, 2013, 08:27:14 AM
 8)


Title: Re: No name; just train!
Post by: Toby on December 03, 2013, 08:48:54 AM
Busy start bro  ;D


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 03, 2013, 09:46:40 AM
nice start,  ;D

You still rocking the home gym?


Title: Re: No name; just train!
Post by: Maveric Matt on December 03, 2013, 10:49:35 AM
I'm in!  :D
 8)


Title: Re: No name; just train!
Post by: K_Dogs on December 03, 2013, 01:20:29 PM
As the title suggest, Iíll be keeping my training simple and instinctive.

Iíve been very fortunate to have recently received some advice and feedback from a certain UIBBN Bantamweight World Champion. In light of the advice, Iíve opened my mind, taken everything on board and will now begin a new journey.

The home gym version 2 is back up and running. Itís still a little unorganised at the moment, but the power rack has been rebuilt and thereís just enough room to swing a Labrador.
After taking over 2 weeks off I took it particularly easy last night and began with the below.

LEGS
Barbell Squats 3 x 8-10
Hack Squats 3 x 8 -10 (loved these, but I only had baby weights on for the first session back).
Standing Military 3 x 8-10 (will alternated Standing and seated each week).
Calf raises 3 x 21ís (bottom third, top third, then full range) they were rather enjoyable, these were alternated with EZ Curls.
   
All the weights were warm-up numbers, so nothing to report (I have a reputation to uphold you know)  :-*

During the next similar session Iíll include some Cable laterals raises and some shoulder care stuff with the little pink dumbbells that I bought for my wife (theyíre not mine baby, honestly).
 :-[


Title: Re: No name; just train!
Post by: K_Dogs on December 03, 2013, 01:22:18 PM
Busy start bro  ;D

 ;D


Title: Re: No name; just train!
Post by: K_Dogs on December 03, 2013, 01:24:25 PM
nice start,  ;D
You still rocking the home gym?
Hi Scott, yes mate, I recently rebuilt it in my new house/garage. Ultimately I'll have more space. I've been told to paint and insulate it, but I quite like the dark dungeon look at the moment.


Title: Re: No name; just train!
Post by: K_Dogs on December 03, 2013, 01:25:00 PM
I'm in!  :D
 8)
Thanks Matt, you're a top man  :D


Title: Re: No name; just train!
Post by: daddy1 on December 03, 2013, 09:04:56 PM
In for the ride  ;D


Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2013, 11:05:38 AM
He she is, Home gym Version 2. Dungeon style. Spot the Labrodor.


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Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2013, 11:07:47 AM
This evening session will go something like thisÖ. (Run DMC style)

CHEST
Bench 3 x 8-10 (will alternate flat and incline each week)
Weighted dips 3 x 8-10 (need to see how these feel as I started to do clap press-ups a few months back and my sternum has been sore ever since).

Skull crushers 3 x 8-10
Cable press-downs 3 x 8-10
Abs


Diet
Now this is where things getting interesting or confusing, that depends on how you look at it. Some of you may know that Iíve been suffering with my digestive system and experiencing fast transit times. The more I followed safe food groups, such as FODMAP and used regular supplements the worse the condition became.
About a month ago, I again had stomach flu (Gastroenteritis). After I recovered I decided to try and eat whatever I craved or fancied to see how my stomach responded to eating instinctively. I started to eat lots of naughty food, such as bread, biscuits, chocolate, beer and also cut out lots of good boy foods, oats, nuts, reduced veg and fruit.
As the days slowly passed things started to improve and after about 2 weeks I tried to reintroduce oats with lactose free milk, this was a mistake and I just about got away with it.
I was left with a dilemma, do I continue to eat the supposedly good foods and take my supplements and just deal with daily diarrhoea or switch to foods that I can tolerate of which are far from nutrient dense.
I weighted it up and decided that the stress of passing every ounce of nutrient and water from my system daily could not be conducive to hypertrophy.
So this now brings me up to date and things are under control at the moment, but the diet is as off season as you can get.
Despite eating food such as below I weighed in on my Tanita scales at 65.8kg last night with a bodyfat % of 9.8%

Daily food example below. Currently making breakfast big and lunch smaller.

On waking (usually before 6am)
Yakult

Breakfast
White bread Toast with butter x 2
2 or 3 slices of bacon
1 or 2 poached egg
1 or 2 sausages
Hashbrown now and then
Black coffee

Lunch
Either jacket potato with a tonne of butter and a meat source or heavily filled white bread sandwich, port, lamb, beef, tuna etc

Snacks
Nakd bar, few nuts, banana

Dinner
White potato home cooked wedges (large portion) or white rice.
Chicken, salmon or mince
Very small amount of veg

Snack
A cup of tea with full fat milk and a few rich tea biscuits or a little chocolate
Or a bottle of beer (VERY unusual for me, but itís Christmas ayy)



Iíve been eating particular bad for the last few weeks and also not training, but the fact that I only added about 2lbs of weight is an interesting result.
So this might be an argument for IFYM
As training starts to flow again I expect that my appetite will increase and Iíll add more calories and limit alcohol.

To not over analyse everything I'm going to focus on getting all the good protein sources in daily and not worry about the naughty stuff.
Over the course of an average week I consume, Fresh Salmon fillets, chicken breasts, eggs, lean mince, lamb or pork /bacon, nuts a little full fat milk.

Assuming that all goes well over the next few weeks I plan to try and reintroduce Creatine and BCAAís. I have a huge bag of Whey isolate that I'm not sure if I should risk taking.


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Title: Re: No name; just train!
Post by: SCOTTGALTON on December 04, 2013, 11:52:40 AM
glad your feeling better mate. You touched on a few issues but didn't know how bad you were.

If you don't want the isolate i'd buy it from you ;D


Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2013, 01:17:26 PM
glad your feeling better mate. You touched on a few issues but didn't know how bad you were.

If you don't want the isolate i'd buy it from you ;D
Thanks Scott. My wife has claimed it for smoothies apparently, otherwise I would have sent it to you. I have some DAA if you want it? Comes in 100g bag and I've used 20g max. PM your address if interested.


Title: Re: No name; just train!
Post by: Toby on December 04, 2013, 01:30:29 PM
I recall you being quite ill a month or so before the Yorkshire but did not realise you were having such big issues. That is quite a hard and confusing one. I wonder if there is actually an item in the "clean" eating that is causing the issue as opposed to the actual supps or diet itself as a whole?

Is there anything in particular you have introduced that could cause it or does it just settle down when you have that same food but also have the other stuff on top?


Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2013, 01:37:36 PM
I recall you being quite ill a month or so before the Yorkshire but did not realise you were having such big issues. That is quite a hard and confusing one. I wonder if there is actually an item in the "clean" eating that is causing the issue as opposed to the actual supps or diet itself as a whole?

Is there anything in particular you have introduced that could cause it or does it just settle down when you have that same food but also have the other stuff on top?
Yeah that was a bad one, I was stuck for hours at a time  ???
I kept a food diary for a while and was pulling my hair out trying to find the culprit. It could be a massive coincidence, but I was taking 5-10 grams of L-Glutamine almost every day as it apparently has the ability to heal your stomach. Then as soon as I cut it out things got better. It would be amazing if I turns out to be just that one supp. I figure that Christmas will be an eating mine field, so until itís over Iíll stay off the supps completely and hopefully Creatine and BCAA's will be ok.


Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2013, 02:15:32 PM
In for the ride  ;D
Nice to have you onboard mate.


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 04, 2013, 02:43:18 PM
glad your feeling better mate. You touched on a few issues but didn't know how bad you were.

If you don't want the isolate i'd buy it from you ;D
Thanks Scott. My wife has claimed it for smoothies apparently, otherwise I would have sent it to you. I have some DAA if you want it? Comes in 100g bag and I've used 20g max. PM your address if interested.

These wives lol. Jan can't stand protein powder thankfully.

Thanks for the kind offer mate but it really does nothing for me. Must have high testosterone ;)


Title: Re: No name; just train!
Post by: K_Dogs on December 05, 2013, 09:21:49 AM

CHEST
Bench 3 x 8-10 (will alternate flat and incline each week)
Weighted dips 3 x 8-10 (need to see how these feel as I started to do clap press-ups a few months back and my sternum has been sore ever since).

Skull crushers 3 x 8-10
Cable press-downs 3 x 8-10
Abs
Session went as planned, just the odd set/rep tweak. I'm still as weak as a kitten after the break and the garage is a bit of a mess at the moment, so finding space for Skull crushers was a pain.

Has anyone had pain in the chest sternum area, wondering what to focus on to try and stretch it out and remediate?


Title: Re: No name; just train!
Post by: K_Dogs on December 07, 2013, 11:48:02 AM
Life got in the way of training last night, which meant that I didn't enter the garage until nearly 9pm. It felt cold at 8įc but as I warmed up it became a pleasant temperature to train in.

I struggled with motivation at first, but after switching things up a little I got into the groove.

Back
Single arm rows 3 x 10 using kettlebells (achieved a great mind muscle connection and felt the lats working hard).
Pull/chin ups
Various grips in the 6 rep range, these were harder after rows.
Rows
Various height positions using TNT bands wrapped around a post on the power-rack. You can lean back and take your weight with your arms/back and adjust the tension in various areas of the back. Thoroughly enjoyed these.
Bi's
Isolation city.
Various bicep position using just a tiny kettlebell. I even did some concentration curls. Quite enjoying this old school pumping iron style.

Dug out the old Jim Cordova DVD to watch whilst eating my post workout feast as the baby was asleep and wife was out.

It's got me thinking that I've potentially got lost a little along the way. Beating my notebook and moving ever increasing weights has been my focus and without consideration you can forget that you're actually trying to stimulate and pusade the muscle to adapt. Tweaking the angle, hand position etc must have an impact over time. Food for thought I think and time to spice things up a little to try and engage dormant fibres.



Title: Re: No name; just train!
Post by: Toby on December 07, 2013, 11:53:26 AM
The body will adapt and growth and improvement will stagnate and the proof of adaption is training and getting zero doms, add in a new exercise, maybe lunges if you do not use them, and your glutes are on fire for days after.


Title: Re: No name; just train!
Post by: Nic on December 07, 2013, 01:53:22 PM
How the sternum pain Keith? Any better?


Title: Re: No name; just train!
Post by: K_Dogs on December 09, 2013, 03:18:13 PM
How the sternum pain Keith? Any better?
Hey Nic, thanks for checking in. It's just about under control thanks. I really need to do more trigger point therapy to speed up the process. Avoiding clap press-ups is helping. One of the most painful times in when carrying my son on my hip which suggests the problem may come from tight delts, as when carrying him my shoulder has to come across my body and then when I relax to put him down I get the pain.


Title: Re: No name; just train!
Post by: K_Dogs on December 09, 2013, 03:18:27 PM
I enjoyed a good 7am session this morning despite being up against the clock.

Training

LEGS - BB Hack Squats - Worked up to 3 sets of 10. I'm slowly increasing the weight as to not rip my arms off. I'm really noticing the direct quad involvement and lack of lower back and hip strain. Thereís still room for a weight increment, but they had me panting.
2 sets of 10 BB squats, the aim was to keep constant quad tension with a deliberate controlled pace which would increase TUT.

I then got summoned to change a nappy and my legs felt a little jelly like on the stairs which was a welcomed feeling.

DELTS - BB Seated military press
2 sets of 10. Again, I'm being sensible to acclimatise, so I kept the weight at 55kg.
Cable laterals
Time was really getting on, so I just hit one set of front and one set of rears with one yellow TNT band.

Iíve decided to push calves to the next session. The bar is conveniently loaded on the correct pins from shoulder press so I can hit them fresh before chest. I also had to skip the light bi work due to time, so I need to add this in to the next session too. I best set the alarm for a little earlier going forward.

Diet
I nice weekend of roast dinner(s) and mince pies which is pretty much how December will roll this year.
I had a tiny spoonful of iBCAAís, I regretted it straight away seeing as I said I wound not risk any supps, I guess Iíll know how silly the choice was in the next few hours


Title: Re: No name; just train!
Post by: Toby on December 09, 2013, 04:18:50 PM

I then got summoned to change a nappy and my legs felt a little jelly like on the stairs which was a welcomed feeling.


These modern gyms are quite peculiar, mine has yet to ask that of me.

BB Hacks. Hmmm, I wonder who you have been talking to! How you finding them, I quite like them and work at 130/140kg.


Title: Re: No name; just train!
Post by: K_Dogs on December 09, 2013, 04:58:03 PM

I then got summoned to change a nappy and my legs felt a little jelly like on the stairs which was a welcomed feeling.


These modern gyms are quite peculiar, mine has yet to ask that of me.

BB Hacks. Hmmm, I wonder who you have been talking to! How you finding them, I quite like them and work at 130/140kg.
The only downside of a home gym I guess  :-X
I've only done about 10 sets in my life, so I'm slowly upping the weight, only 100kg so far, but will see how it goes. Ohh yes, borrowed from a certain Champ. WWMAD haha


Title: Re: No name; just train!
Post by: Maveric Matt on December 09, 2013, 09:54:44 PM
Can't beat a bit of old skool gents! I do constantly ask myself WTFIMAD!  ;D


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 10, 2013, 09:38:54 AM
nice workouts Keith. Never knew Jim Cordova did a dvd. One hell of a bodybuidler that chap.



Title: Re: No name; just train!
Post by: K_Dogs on December 10, 2013, 12:26:21 PM
Can't beat a bit of old skool gents! I do constantly ask myself WTFIMAD!  ;D
He's basking in his glory and mince pies I hope.


Title: Re: No name; just train!
Post by: K_Dogs on December 10, 2013, 12:27:37 PM
nice workouts Keith. Never knew Jim Cordova did a dvd. One hell of a bodybuidler that chap.
Cheers Scott. The DVD is a little short, more of an advertisement for his physique transformation stuff, but there are a few good bits.


Title: Re: No name; just train!
Post by: K_Dogs on December 10, 2013, 12:30:31 PM
Here's last nights workout  :D
(http://www.sarahlizzy.com/HarlowInductionCorner.jpg)
A bit of indoor climbing. Really enjoyed the experience, I've not climbed since being in the Marines (many moons ago).
The technical bouldering was a proper forearm killer!

[Edit] Neither of those people are me.


Title: Re: No name; just train!
Post by: K_Dogs on December 11, 2013, 06:32:59 PM
Training

Today's session was 7am & 7 degrees Celsius!

Things feel a little freestyle at the moment, I have a plan for each session, yet I include a few variations here and there. I guess it canít harm so long as I'm stimulating and not annihilating myself.

Calves
21ís plus a few random sets and reps

Incline bench, 4 sets, used some drop sets with the aim of keeping the reps in the 8 to 10 rep range. Right Rota cuff was fatiguing first, so I need to address this. I was thinking that smaller muscles recover quicker to I might try some rest pause sets whilst I'm nursing the shoulder.
Dips Ė Sternum was very sore with 10 reps at 20kg so I need to be careful with that one.
Biceps, 21ís with kettlebell and ez bar alternated with 10 to 12 rep Triceps cable pressdowns. Triís were screaming during the last few reps.
Shoulder care (got the tiny pink dumbbells out again) Not sure what youíd say this movement, but you lay on your side with a tiny dumbbell in your hand and rotate your arm up and down to hit the areas of the delts that you very rarely use in the gym (or general life).

Finished off with some foam rolling with particular emphasis  on the delts.

Diet
Still hovering at 65kg which is about 6kg under where I used to live. This is a strange weight to be at as I look half decent and I'm eating pretty much what I want. The main concern is strength. I'm hoping that with some stability to my training and remedial work that the weights will increase back up to respectable weights.
I had some whey this morning, shhhhhhh, only about 20grams with just water, but ďseemsĒ ok so far. I hate the feeling of training hard and not supplementing straight after.


Title: Re: No name; just train!
Post by: Glen Danbury on December 11, 2013, 08:52:46 PM
shoulder exercise = L fly?

hope you find a decent duet that suits you. dont worry about BB convention, 90% of most diets for gaining or cutting just require getting enough protein and then get kcals correct. the rest is very flexible IMO


Title: Re: No name; just train!
Post by: Nic on December 11, 2013, 11:23:47 PM
Why are you avoiding supps, Keith? I probably missed a whole page of discussion on it, sorry!

The kb exercise sounds similar to rotator stuff I'd do when I was a swimmer. (Soooo boring!)


Title: Re: No name; just train!
Post by: K_Dogs on December 12, 2013, 12:28:26 PM
Here's the exercise. Minus the cushions.
(http://4.bp.blogspot.com/-CtY4mJWUhf0/UPxWO06iQHI/AAAAAAAAAdA/-0M04KZ7n1Q/s1600/image_0.img.png)


Title: Re: No name; just train!
Post by: K_Dogs on December 12, 2013, 12:33:21 PM
Why are you avoiding supps, Keith? I probably missed a whole page of discussion on it, sorry!

I was suffering badly from IBS-D and although unusual I think that Iíve tracked it down to L-Glutamine of all things! Then again I thought I found the culprit several times only to have a bad bout again.

So right now I'm only taking Vit c + zinc and testing 20g of Whey isolate post workout. If that continues ok Iíll add some Glucose to the mix.

Hoping not to tempt fate, but I'm celebrating almost a month of no significant issues.


Title: Re: No name; just train!
Post by: Maveric Matt on December 12, 2013, 01:40:40 PM
Good to hear mate.  Unfortunately with that sort of thing it's all just a bit of trial and error  :-\


Title: Re: No name; just train!
Post by: K_Dogs on December 12, 2013, 01:45:08 PM
Good to hear mate.  Unfortunately with that sort of thing it's all just a bit of trial and error  :-\
Just trying to make one change at a time. I didn't realise what a supp junkie I was. Going to bed now without my spp cocktail still feels weird.


Title: Re: No name; just train!
Post by: K_Dogs on December 12, 2013, 01:45:55 PM
Update on yesterday's workout. My Pecs are stupidly sore and it's great to have severe DOMS back  ;D


Title: Re: No name; just train!
Post by: Nic on December 12, 2013, 02:30:55 PM
I have a friend who has gut issues from l-glut (she has gut issues from a lot of things!) Apparently it boils down to the fact that glutamine is derived somehow from wheat, or a wheat by product (?) I don't know for sure.... one of our supplement company people might be able to confirm? Do you have wheat or gluten issues?


Title: Re: No name; just train!
Post by: Nic on December 12, 2013, 02:31:23 PM
Here's the exercise. Minus the cushions.
(http://4.bp.blogspot.com/-CtY4mJWUhf0/UPxWO06iQHI/AAAAAAAAAdA/-0M04KZ7n1Q/s1600/image_0.img.png)

Yes I recognise this delight from my swimming days.


Title: Re: No name; just train!
Post by: K_Dogs on December 12, 2013, 04:38:54 PM
As boring as they look ayy  :-\ .Prevention is better than the cure.


Title: Re: No name; just train!
Post by: SuperSi on December 12, 2013, 06:05:11 PM
L-Glutamine shouldn't be derived from Wheat. Glutamine Peptides are.

Good to hear you've everything under control, mate. :)


Title: Re: No name; just train!
Post by: Mr Natural on December 12, 2013, 07:39:30 PM
L-Glutamine shouldn't be derived from Wheat. Glutamine Peptides are.

Good to hear you've everything under control, mate. :)

What is normal l glutamine derived from as some say wheat and some say it's not


Title: Re: No name; just train!
Post by: K_Dogs on December 13, 2013, 12:22:11 PM
Training

Itís Friday the 13th and itís my Birthday! Lucky for some I guess. I was also 13 on Friday the 13th  ;D

Back
After a mega mix of warmups I hit some barbell BORís for 5 sets progressed up then ran a drop set down to keep the reps between 8-12.
I put a lot of effort into remaining in a good postural position and not to let the shoulders round forward too much.
Various grips chins 3 sets of 6-7 reps
Hams
Hams: 3 sets of 10-12 SLDLís Ė I didnít really feel these today, so will need to work on these.
Biís
Ez bar curls and concentration curls alternated. I'm still working around a bicep tendon pull and concentration curls appear to be best for warming the entire area and seem to be helping with recovery.
Abs
Quickly did some ab wheel and hanging leg raises.

Unexpectedly my wife bought be a weight tree (my weights have been on the floor or against the wall for about 5 years) and a 15kg slam ball, which is a medicine ball that doesnít bounce.

The first thing my son Ruben did with the ballÖ..


[attachment deleted by admin]


Title: Re: No name; just train!
Post by: Maveric Matt on December 13, 2013, 03:07:29 PM
HaHa, cool pic mate  :)
A weight tree as a present?! She's a keeper!  ;)


Title: Re: No name; just train!
Post by: SuperSi on December 13, 2013, 03:36:59 PM
What is normal l glutamine derived from as some say wheat and some say it's not

Glutamine Peptides = Wheat.
L-Glutamine: Typically fermented from Corn.


That is a cool pic, Keith! Nice work from your missus too!


Title: Re: No name; just train!
Post by: K_Dogs on December 13, 2013, 04:55:48 PM
What is normal l glutamine derived from as some say wheat and some say it's not

Glutamine Peptides = Wheat.
L-Glutamine: Typically fermented from Corn.

That is a cool pic, Keith! Nice work from your missus too!
To be honest I had no idea where Glutamine came from, but that's interesting in regards to IBS.
Thanks guys - My son is only 19 months and is constantly deadlifting anything he can find that is heavy. Perfect form too  ;D


Title: Re: No name; just train!
Post by: Nic on December 13, 2013, 06:04:14 PM
Haha, I have a series of very similar pics of my little nephew with my slam ball - whenever he's here, he heads straight for my foam roller, physio (spiky) balls or slam ball. Not the colouring books or anything like that...no.... ;D


Title: Re: No name; just train!
Post by: K_Dogs on December 16, 2013, 09:25:43 AM
Haha, I have a series of very similar pics of my little nephew with my slam ball - whenever he's here, he heads straight for my foam roller, physio (spiky) balls or slam ball. Not the colouring books or anything like that...no.... ;D

If it's not my son, it's my Labrador that's picking up anything that's 'mine' and gym related, it does make me laugh unless I can't find my shoes.

How do you use your Slam ball? I went for the 15kg version which feels heavier than I expected. I was looking to do some throws, but that won't happen until the weather improves.


Title: Re: No name; just train!
Post by: K_Dogs on December 17, 2013, 09:19:27 AM
Training

Ok, I have quickly come to realise that Hack squats are sick! Not sic like the kids say, but sickeningly painful directly in the quads. Other than Girondaís sissy squats these are by far the most direct quad activation that Iíve ever felt and the difference to sissy squats is that you can add a decent amount of weight.

BB Hack squats   Military Press   Laterals   Bi's (Light)   Abs
3 x 8-10 up to 115kg   3 x 8-10 up to 40kg   Front and side @ Yx1 (cables)   Concentration curls   Ab roller & Hang raises

Diet

I went to the Oblix restaurant at the Shard in London and eat until I couldnít move. This included a lovely piece of PIG!  ;D


Title: Re: No name; just train!
Post by: Toby on December 17, 2013, 09:38:31 AM
I do like those barbell hacks but I do them on a different day to squats. Personally I am trying to hit the quads a lot this year and find that these hit the glutes and hams too so put it on ham day for that but also for additional quad action. The first few times I did them I kept clipping the lower part of my calves, was bruised to bugger!


Title: Re: No name; just train!
Post by: Maveric Matt on December 17, 2013, 01:54:59 PM
Old skool is the new cool school!  8)

I think they hit everything, traps, intercostals as well as the obvious ones.
I tend to lean forward a touch, and really try and squeeze the quads at the top. Owch!
Do you use straps when doing them Keith?


Title: Re: No name; just train!
Post by: K_Dogs on December 17, 2013, 02:20:47 PM
I can feel my upper back and traps a little sore today now that you mention it.
I use loop straps, just so that I can forget about my grip and enjoy the screaming quads. I too learn forward as that feels most natural. I didnít bother or feel the need to squat after yesterdayís sets.

Yes Tobes, during the last reps I sometimes end up running the bar down my calves due to fatigue and they get a mega deep tissue massage. Might start chalking them  :)

Tempted to try some lighter military press behind the neck, any thoughts?


Title: Re: No name; just train!
Post by: K_Dogs on December 20, 2013, 08:08:16 PM
Training
Edit on the last post, my entire body was sore from top to bottom after pushing hard on the hack squats. Also noticing some change in quad shape.

I picked up a head cold so I took an extra days rest.
So, today I hit Chest and Tri's
5 sets of very slight incline bench. Straight sets and rest pause reps with 2 drops in weight. In an experiment to try and target the pecs directly and eliminate other muscle involvement I put my feet up on the bench. The jury is still out on the effectiveness.
Next up was 4 sets of Close grip bench (CGB) on the same incline, started heavy then dropped weight to hit 10 reps.
Finished up with cable press-downs, my tri's were absolutely screaming. 3 sets, 12,12,9.

Finally I did a few explosive throw/pushes with the 15kg slam ball. I got into the same low incline bench position then pushed the ball up and out of my hands as forcefully as possible then caught the ball before is squashed my face! These would be better with a training partner to catch the ball, but still felt good.

Diet
Not eating enough.......  :-[


Title: Re: No name; just train!
Post by: Maveric Matt on December 24, 2013, 01:47:25 PM
How's the diet going now mate? - You mean can't fit the food in? or just a bit under the weather?


Title: Re: No name; just train!
Post by: K_Dogs on December 27, 2013, 01:38:12 PM
How's the diet going now mate? - You mean can't fit the food in? or just a bit under the weather?

Mr Shredder! A bit of both to be honest. Managed to add a couple of pounds since with plenty of Christmas treats though.


Title: Re: No name; just train!
Post by: K_Dogs on December 27, 2013, 01:47:03 PM
Training
I hit back, Hams and Bi's on Christmas eve. Hams are still sore today. The session was mostly made up of BOR's, Chins, SLDL's and direct bi work. The only variation was the 15kg slam ball curls. They were more of a hammer curl due to way you have to hold the ball, but my god did it hit my bi's. The little things were in bits.

Diet
Appetite is a lot better now, so the leftover turkey, ham, sausages etc are going down a treat with a squirt of salad cream.


Title: Re: No name; just train!
Post by: K_Dogs on December 30, 2013, 02:39:22 PM
Training
It was tough to get up today, however I started this morning's session at 06:45.
BB Hacks
These seemed to take ages to get through.
2 x 10 @ 115kg then dropped to 95 for 12 reps. These were pretty disgusting as always  :-X
Seated Mill press
Worked up then down. 55kg x 10 was easy enough.
Concentration curls.
Slamball shoulder throws, again being careful not to drop the ball on my head/face.

Kept all weights the same as previous similar session yet managed a few extra reps here and there which was encouraging considering the lack of rest and head cold etc.

Diet
REALLY enjoying the leftover turkey and ham.


Title: Re: No name; just train!
Post by: Badger on December 30, 2013, 04:05:41 PM
Hacks are absolutely brutal when done with a barbell, very strong mate!

Lol same here re the turkey..it's been my protein source with every meal but am finally running low. Ferraro Roche are the perfect pre training meal aswell :)

How are you finding the slams?

Looking to add depth jumps to my own training, will tread cautiously though..


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 30, 2013, 04:28:51 PM
training looks solid Keith.

The leftovers are all ways welcome. Not sure why people moan about turkey, we eat loads of it all year ;D

I must try those hacks.

With you training at home do you find it hard to warm up the knees for squats?


Title: Re: No name; just train!
Post by: K_Dogs on December 30, 2013, 04:36:26 PM
How are you finding the slams?

I haven't been able to unleash any real anger on it yet, however the pressing movements are great for getting the explosiveness force without decelerating. Would like someone else there to catch the ball though. Looking forward to taking it outside and throwing it around (avoiding dog Sh1t of course).
I also tried curling the ball with both hands and my biís were screaming, but I donít think power lifters admit to doing curls  ;)

The 15kg is a nice weight too.


Title: Re: No name; just train!
Post by: K_Dogs on December 30, 2013, 04:43:16 PM
With you training at home do you find it hard to warm up the knees for squats?
I'm touching wood as I say this, but I've never warmed up with anything other than the actual exercise. I might do a little foam rolling etc, but usually a squat warm up is just in 20kg increments. Slowly increasing depth and weight whilst reducing reps until ready for the heavy sets.

You might feel a little lost with a home gym at first because you will only have the basics when you're probably used to having every weight, attachment or machine to hand, however in the long run it is SOooooooo much better. With a little imagination you can rig up practically every exercise imaginable. The only thing I miss is dumbells, 90% of my training has been with a barbell for the last 5 years.


Title: Re: No name; just train!
Post by: Badger on December 30, 2013, 05:00:26 PM
How are you finding the slams?

I haven't been able to unleash any real anger on it yet, however the pressing movements are great for getting the explosiveness force without decelerating. Would like someone else there to catch the ball though. Looking forward to taking it outside and throwing it around (avoiding dog Sh1t of course).
I also tried curling the ball with both hands and my biís were screaming, but I donít think power lifters admit to doing curls  ;)

The 15kg is a nice weight too.


Lol the beauty of having cats is they shit in the house..itleast I think thats a good thing :)

All the curling in the world would not make my sticks grow.

In the theme of outside training have just brought an heavy duty strong man sand bag for outside play. Who cares if we look like wierdos throwing our big balls and dragging our weighty sacks... ;D


Title: Re: No name; just train!
Post by: Badger on December 30, 2013, 05:05:02 PM
Also agreed..


Having a home gym is a very beautiful thing indeed...quite happy being a training hermit.


Title: Re: No name; just train!
Post by: Toby on December 30, 2013, 07:54:21 PM
I am the same with the warm ups mate. I always do my main compound first and use that to warm up with increasing increments until at working weight.


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 30, 2013, 08:37:08 PM
It takes me ages to get my knees warm for squatting.Don't feel warm enough when using squats for the warm up, knees feel not ready to go. Took a fair few warm ups today. Old man syndrome. They don't ache generally


Title: Re: No name; just train!
Post by: Turpin on December 30, 2013, 09:12:25 PM
It takes me ages to get my knees warm for squatting.Don't feel warm enough when using squats for the warm up, knees feel not ready to go. Took a fair few warm ups today. Old man syndrome. They don't ache generally

  I train after a 2 mile `powerwalk` with the dogs and little mobility drill that I perform x 2 daily. When squatting I use the rep range for that day ( 5`s or 3`s ) on every set and work up over many sets from an empty bar in 10kg increments to my working weight ( no wraps or belt ... presently )

   T.


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 31, 2013, 10:02:26 AM
Thanks Turpin. Funny you say you so for a walk first. I generally do 30 minutes cardio on my bike before the gym to get warm and I do find it easier to warm up for weifhts after that. I wanted to see if that was affecting my strength this week, it didn't one bit


Title: Re: No name; just train!
Post by: K_Dogs on December 31, 2013, 10:05:30 AM
I almost always walk the dog after my session, something in my head doesn't want to have any additional fatigue prior to lifting, however on leg day it might be something worth trying to warm up and get the blood flowing.


Title: Re: No name; just train!
Post by: K_Dogs on January 02, 2014, 02:58:45 PM
Training

Calves
Various reps with barbell lightly loaded with stretching in between.
Chest
Low incline bench. Mixed things up a little, after the first set the rest period was just the time it took to un-load the weight
10@75
1@95
2@85
3@75
4@65
5@55
Finished chest off with some Slamball throws

Triís
Close grip bench
2 x 10@65
Cable Press-downs
2 x 10 @ Yellow bands x 2 + Red band x 1.

Both weight and reps were up on Triís which is probably an indication that I'm recovering from the mild illness, Iíve put on a few pounds and also adapting to the exercise choices.
Finished off with a little shoulder care.

Diet
The force feeding has paid off and the scales have moved up by about 2 kg since before Christmas. Now itís time to wean myself off the rubbish and include more nutrient dense food choices. The recent highlight has been Granola with Greek yogurt. Itís been a while since Iíve been able to tolerate both of these, but so far so good and feels like a reasonably healthy off season treat/snack.
I'm considering creating a daily eating hit list with foods that I must consume, despite years of healthy eating I still sometimes get a little lost along the way.


Title: Re: No name; just train!
Post by: Maveric Matt on January 02, 2014, 09:41:50 PM
Good idea about the diet mate, after a while it will become second nature.  That's what I do 95% of the time, is the same foods


Title: Re: No name; just train!
Post by: K_Dogs on January 03, 2014, 12:46:25 PM
Good idea about the diet mate, after a while it will become second nature.  That's what I do 95% of the time, is the same foods
Like  8)


Title: Re: No name; just train!
Post by: K_Dogs on January 03, 2014, 12:48:45 PM
Training
I felt a little tired this morning as the wife woke me up at 2am saying that she heard a noiseÖ
Anyway, session began at 06:30.

Bodyweight pull-ups
50 reps - 10 sets of 5 reps
I'm not as strong on these as back in the day so need to start adding weight again.
BB BORís
These can be problematic for my back/hips so I'm using very modest weights
10@60 normal grip
10@60 wider grip (snatch width)
10@60 close grip
I used the loop straps on these so that I could focus on my back and not my grip today.
BB Curls (with Fat Gripz)
Drops sets from 35 down to the bar with minimal rest. Rep range was ~10 reps per set.
Good mornings super sets with Ab roller
3 x 10 / 12
Tried doing crunches with the slam ball on my chest, this wasnít very successful without my feet secured. Also tried to one hand curl a 15kg barbell. It felt surprising good and may have a place in my varied bicep work.

The above plus some foam rolling took just shy of an hour. I then put all my winter gear on which includes what feels like lead boots at the moment and took the dog for a 2 mile walk along the river before a quick shower then off to work.

Diet
I had a cheeky 300ml of chocolate milk (mars milk) as my post work out shake. A few years ago a low fat milk drink with sugar (like Nesquik) was touted as a good post workout shake due to the ratio of carbs to protein [3:1]. Whilst I'm trying to avoid supplements it felt like a good alternative. I enjoyed it regardless of the outcome.

Just setting my sights on a Nandoís for lunch so that should be a nice whack of protein.


Title: Re: No name; just train!
Post by: K_Dogs on January 06, 2014, 12:45:40 PM
Training
Another predawn session this morning and thereís nothing like loading a cold barbell for hack squats at 06:30am. My hips felt a little sore from the weekendís DIY so I knew that Hacks were going to be extra fun from the off.
I'm currently reading Ian Duckettís book ďThreeĒ which meant that the number three was floating around in my mind and everything during the workout was supposed to be in ď3ísĒ. Apart from one set it pretty much was.

BB Hacks
8,9,6 @ 120kg. Took it up another 5kg and also switched from the looped lifting straps to regular as the loops were close to ripping my hands off. Once again after messing around warming up and rearranging the space in my gym it took nearly 30 minutes to get to the end of these.
Military Press
3 @ 55
6 (4 + 2) @ 45
9 (4 + 3 + 2) @ 35
These were rest pause reps to hit the intended targets and the only rest between sets was to change the weights. These were pretty challenging.
Light Biís
EZ Curls 1 set of 21ís with 20kg then straight into Concentration curls.

Diet
I rate it 5 out 10 for the weekendís effort, so plenty of room for improvement.


Title: Re: No name; just train!
Post by: Toby on January 06, 2014, 01:21:41 PM
Nicely done on the BB hacks mate, will catch that Shredder up soon  ;D


Title: Re: No name; just train!
Post by: Maveric Matt on January 06, 2014, 01:46:43 PM
They all want a piece of me! :D

I saw one of Duckett's Youtube videos on that mate.  Good basic advice.
I use the same single loop straps you mention (this is the only time I do), makes it easier to keep hold of incase you clip your ham or glute


Title: Re: No name; just train!
Post by: K_Dogs on January 08, 2014, 10:07:37 AM
Training (last night)
I'm considering having heavy power weeks followed by a repíing weeks. I'm enjoying the current spice, however it can leave me a little confused as to what I'm trying to achieve each time I enter the gym.

Calf raises
5 x 10 at 95kg ~10 sec rest and stretch calves between sets.

Incline bench, worked up to 95kg which felt like an elephant then used rest pause (RP) at 75kg until I couldnít move the bar any further.
CGP (RP) for ~21 reps. Cable press downs for 3 x 10-12. Again my Triís were screaming for mercy on these.
Slamball lying throws. Lying on my back I pushed the ball up and out of my hands then catch it before it lands on my Swede.
Decline situps with the slam ball on my chest, but hip flexors were activating too much in this position to will modify for my nest session.
Tiny amount of shoulder care as I was running out of time.

Diet
Crept just over 67kg last night and this is probably about the heaviest I want to go for now. I know that Iíll be stronger a little heavier, however once I smooth over I think itís harder to gauge progress. It could be my imagination, however I'm sure that by substituting squats for Hacks itís altering the shape of my quads?


Title: Re: No name; just train!
Post by: Maveric Matt on January 08, 2014, 10:53:54 AM
I know what you mean about going heavy mate.  Thats why I always do reps straight after, seems to cover both camps then.
Think quads have changed in a good way?


Title: Re: No name; just train!
Post by: SuperSi on January 08, 2014, 11:52:44 AM
I know what you mean about going heavy mate.  Thats why I always do reps straight after, seems to cover both camps then.

I've the same philosophy on that. Also, I enjoy the variety.


Title: Re: No name; just train!
Post by: K_Dogs on January 08, 2014, 03:17:55 PM
Think quads have changed in a good way?

It's probably just in my mind, however the upper outer looks more squared off and the lower outer looks more prominent. Both of which are areas that I'm trying to target, so thatís good.
I used to get a lot of DOMS in my inner thighs after squats so maybe the force is being directed to the quads better with Hacks.


Title: Re: No name; just train!
Post by: K_Dogs on January 08, 2014, 03:19:01 PM
I know what you mean about going heavy mate.  Thats why I always do reps straight after, seems to cover both camps then.
I've the same philosophy on that. Also, I enjoy the variety.

It's taken me a while to get my head around not training in just one rep range, however I'm almost fully converted now.


Title: Re: No name; just train!
Post by: Maveric Matt on January 08, 2014, 09:30:20 PM
I know what you mean about going heavy mate.  Thats why I always do reps straight after, seems to cover both camps then.
I've the same philosophy on that. Also, I enjoy the variety.

It's taken me a while to get my head around not training in just one rep range, however I'm almost fully converted now.

Like the Journal title suggests  ;)


Title: Re: No name; just train!
Post by: K_Dogs on January 13, 2014, 01:08:35 PM
I know what you mean about going heavy mate.  Thats why I always do reps straight after, seems to cover both camps then.
I've the same philosophy on that. Also, I enjoy the variety.

It's taken me a while to get my head around not training in just one rep range, however I'm almost fully converted now.

Like the Journal title suggests  ;)

So true mate!


Title: Re: No name; just train!
Post by: K_Dogs on January 13, 2014, 01:08:51 PM
Training
Despite our baby being awake from 4am I felt pretty good for todayís session. Decided to walk the dog first to warm things up a little and also delay the noise created by grounding the weights on the floor during Hacks.

BB Hacks
Worked up to 2 sets of 6 @ 135kg (PB). The last 2 reps on each set I could feel my form start to go a little, but I was happy with the numbers. I'm anticipating some DOMS.
Military Press
2 sets of 6 @ 50, nice clean strict reps
Things then went a little freestyle with the TNT bands. I hit front and rear delts with some laterals and then moved in some bicep curl variations. All sets were in a rest pause fashion and the intended target muscles were burning.
Finished up with some hanging leg raises

Diet
After finishing Ian Duckettís latest book I have a renewed enthusiasm for my food. I know that we can mess around in the kitchen coming up with healthy concoctions, however to be honest most of the time I just like my food plain and simple. (Nandoís no spice)
I'm still not taking in any supplements and whilst my calories are at the current level I canít say that I'm noticing any difference whatsoever! If anything I'm making gains which isnít something I say very often.
The only supplements to my food diet are Vit c + Zinc and as of today a B vitamin complex. I'm going to test these for a few days then maybe try Omega 3 again.


Title: Re: No name; just train!
Post by: K_Dogs on January 15, 2014, 01:15:21 PM
Training

A slightly earlier start today and after walking dog about 6am I was ready for some bench.
My sternum pain isnít really getting any better so I'm still a little cautious when training chest.

Incline Bench
12 @ 75
6,2,2,2 @ 75 rest pause
Dips
2 x 9 @ 20 The only real pain is when de-loading the rib cage after the last rep.
Press-ups
30 reps, rest pause, my upper body was pretty much exhausted at this point and an old niggling upper back/trap injury reared its head. This leaves it difficult to turn fully turn my neck.
Cable press-downs
2 x 10 @ Yx2 + Rx1

Too ease the back pain I braved about 2 x 5 seconds of standing under cold water in the shower which was a pretty horrible experience.

Diet

Iíve been pushing my luck by adding too many variables, however the vitamins seem to be tolerated well. Weight went up again yesterday which was unexpected; just shy of 68kg.


Title: Re: No name; just train!
Post by: Toby on January 15, 2014, 01:32:55 PM
Nicely done mate. I am going to have to work on my hacks as you are about to overtake me  >:(

Nicely strong all over. I have noticed you mentioning lack of supps, diet and vitamins but any nearer working in your mind what exactly you think the issue is? What are your suspicions or guesses?


Title: Re: No name; just train!
Post by: Maveric Matt on January 15, 2014, 01:38:11 PM
How did you injure your neck/back mate?


Title: Re: No name; just train!
Post by: K_Dogs on January 15, 2014, 01:39:47 PM
Nicely done mate. I am going to have to work on my hacks as you are about to overtake me  >:(

Nicely strong all over. I have noticed you mentioning lack of supps, diet and vitamins but any nearer working in your mind what exactly you think the issue is? What are your suspicions or guesses?

Hey mate, I think that 140kg is about my limit for now, however I think that they are best suited to reps in the 8-12 range.

Well, as I touch wood I can say that I have things under control and suspect that it was a combination of things that pushed my digestive system over the edge. I will probably never take L-Glutamine again as I think this was definitely the main culprit. I also donít seem to tolerate fructose very well.
Whey protein is my biggest concern at the moment as I desperately want to have it post work it with dextrose, so thatís something that I'm working on.


Title: Re: No name; just train!
Post by: K_Dogs on January 15, 2014, 01:42:59 PM
How did you injure your neck/back mate?

It's mainly from being far too tight and a serious lack of flexibility in my upper back, neck, pecs and delts. Back in the day I'd pull it every couple of months doing heavy seated dumbell press. Well, 40kg per side was heavy for me. So I'm currently working on more foam rolling and stretching.
I don't see it as a major set back, i'll just need to work around it for a week or so.


Title: Re: No name; just train!
Post by: K_Dogs on January 17, 2014, 12:01:40 PM
Training (none)
Despite foam rolling and using a tennis ball to massage my back and neck it was just too sore to train around today. So I decided to skip the workout and take the dog for a slightly longer walk. I very rarely miss a session, but it made sense to rest.
In light of the above I'm going to turn next weekís training into a deload week. Iíll focus on extremely easy lifting with plenty of stretching and foam rolling.

I have plans to order some chains, after much deliberation I have decided to buy 6 meters of 12mm (1/2Ē) chain which weighs about 3.4kg per meter. So thatíll give me ~7kg per pair when hanging from the bar. And having six 1 meter lengths gives me the opportunity to have either 7, 14 or 21kg.

For those that havenít read much on chains the idea is that when the chains are laying on the floor they have no impact on the bar weight then as you lift the bar high and higher the weight of the chains is slowly taken up. This then in theory could mean that if you had a loaded barbell with 80kg and chains attached that total 20kg, it would roughly equate to weight being 80kg whilst at the bottom of the movement, approx. 90kg in the mid-range and then at lockout it could be ~100kg. The powerlifting use them to improve explosive bar speed from the bottom of the movement which in turn can help with strength.


Title: Re: No name; just train!
Post by: Toby on January 17, 2014, 02:10:41 PM
Isn't that 80 at the bottom, 90kg at the mid range and 100kg at the top?

I have never used chains but can see the benefit of them to help the mid and higher range of the exercises as if you struggle with the bottom range, this will stop a lower weight (which you may need to start a movement) interfering with developing strength at the top (if you are then using too light a weight for the second half of the lift).

I will see how you find them


Title: Re: No name; just train!
Post by: K_Dogs on January 17, 2014, 02:16:02 PM
Isn't that 80 at the bottom, 90kg at the mid range and 100kg at the top?

I have never used chains but can see the benefit of them to help the mid and higher range of the exercises as if you struggle with the bottom range, this will stop a lower weight (which you may need to start a movement) interfering with developing strength at the top (if you are then using too light a weight for the second half of the lift).

I will see how you find them

Yes mate, well spotted, I've edited the last post. It'll probably be a couple of weeks before I get them, but I'll keep y'all posted.


Title: Re: No name; just train!
Post by: K_Dogs on January 23, 2014, 10:03:17 AM
Just a quick check-in. I don't really having anything exciting to add at the moment, I took an extended break to give my back more time to recover and just did about 5 sets of light barbell squats last night. Despite the tiny weight, squatting full depth has left my quads tender today. I plan to replace the Hacks with Squats for the next training cycle and will use full depth in an attempt to improve flexibility and limit the total load on my back/hips.


Title: Re: No name; just train!
Post by: Maveric Matt on January 23, 2014, 10:52:16 AM
Stil enjoying / hating the Hacks mate? Or is the reason to change a periodic routine thing?


Title: Re: No name; just train!
Post by: K_Dogs on January 23, 2014, 01:05:01 PM
Stil enjoying / hating the Hacks mate? Or is the reason to change a periodic routine thing?

Yeah I'm going to try and cycle the exercise choices. Hacks have been so good that itís opened my mind to try other exercises. I work well on short term goals so I plan to hit squats for about 6 weeks and then I might go with some Trap bar deads and then back to Hacks.


Title: Re: No name; just train!
Post by: Maveric Matt on January 23, 2014, 01:48:34 PM
I usually change every 6-8 weeks too.  Good plan


Title: Re: No name; just train!
Post by: K_Dogs on January 27, 2014, 12:51:30 PM
Hello guys,

I took a deload week last week and trained just a couple of times, however I wish that Iíd just taken it off completely as I didnít enjoy the half-hearted sessions, especially whilst nursing my upper and mid back tightness. The mid back pain is getting better now, however my upper back is still of concern so I'm getting all keeno on the mobility work now.

Training
Took the dog out for a 2 mile walk along the river. Got back and had an espresso for a little pre-workout kick.
I'm starting to focus more on mobility, so the first task of the session was to complete some back mobility exercises.
Then it was BB Squats, these were very conservative in the 6 rep range and worked up to 110kg for strict constant quad tension reps. My  back and hips held up well. The it was good old SLDLís, again for six reps and similar weight. After the compounds were finished I hit some bb bicep curls, slam ball hammer curls and finally some core work with the ab wheel.

Diet
I had two roast dinners with red wine this weekend, so a pretty good effort.


Title: Re: No name; just train!
Post by: K_Dogs on January 30, 2014, 04:58:02 PM
Training
I'm having to put loads of time into mobility still, all the tightness has really caught up on me, however I feel like I'm taking baby steps in the right direction.

Last night was the first session of chest after the deload week, so I kept everything sensible yet challenging.

Incline bench 6,6,3 @ 85kg.
Weighted dips 6,6 @ 40kg
Then for no reason at all I decided to do some floor press and I absolutely loved it. Worked up to 85kg for 6 and immediately noticed how different the chest is hit. The mid to upper half of the movement felt slower and gave a great contraction. Best of all this movement gave me the least sternum pain at off chest exercises.

Finished off with plenty of foam rolling and mobility work.

Diet

I had a relapse in the stomach area at the start of the week, however it appears to be under control now. It might have been down to the Salmon I had on Monday night, but I'm only speculating. Anyway, itís Friday tomorrow so really looking forward to Nandos!


Title: Re: No name; just train!
Post by: K_Dogs on January 31, 2014, 11:41:25 AM
Training
Started off with a dark and foggy 2 mile dog walk then had the mandatory espresso before starting this morningís session.

Trap bar deadlifts Ė worked up to sets of 6 @ 140kg.  No pause or lockouts during the set.
The I went freestyle with various reps and sets of the below;
Barbell bicep curls
Cable press-downs
Pull-ups
Light military press
Hanging leg raises and ab wheel

Still nursing the niggling strains, but I'm getting the job down.

Diet
Post workout I had chocolate milk again  ;D
Thereís room for improvement, however in general the macroís arenít too far off the mark.
1 hour until the Nandoís feast beginsÖÖ


Title: Re: No name; just train!
Post by: ben-howard on January 31, 2014, 12:40:41 PM
looks like your good and strong all round keith, enjoy your nandos, cant beat it  ;D


Title: Re: No name; just train!
Post by: Toby on January 31, 2014, 12:43:45 PM
Chocolate milk?  :'( I will have to cease reading this journal if the smutty talk continues.

Loving the chest strength mate, the 40kg dips are superb and 85kg on the incline is nicely done too. What is bw at the mo out of interest? 63-64kg?


Title: Re: No name; just train!
Post by: K_Dogs on January 31, 2014, 01:43:42 PM
Nandoís update: My colleague bought me a whole chicken, piri piri chips and hot wings! I can barely move now  ???

Thanks guys, but I'm down in pressing strength to be honest. All-time PB is 9 @ 60kg on the dips, but that was before the sternum pain.
Also my incline is equal to if not stronger than my flat bench, so I want this back to 100kg if possible. I'm now 67kg of which is about my limit to be able to keep wearing 30Ē waist trousers.


Title: Re: No name; just train!
Post by: SCOTTGALTON on January 31, 2014, 05:07:55 PM
nice work mate pretty strong. Chest has never been my stronger lift.

67kg sounds like a good weight. I'm 70ish. 30's fit my waist but my ass and legs are a different story


Title: Re: No name; just train!
Post by: K_Dogs on February 04, 2014, 10:00:52 AM
nice work mate pretty strong. Chest has never been my stronger lift.
67kg sounds like a good weight. I'm 70ish. 30's fit my waist but my ass and legs are a different story
Is 70kg your ideal weight for now mate, or are you going heavier?


Title: Re: No name; just train!
Post by: K_Dogs on February 04, 2014, 10:01:46 AM
Training

At the moment itís a just a matter of ďgetting it doneĒ. I'm working around the strains and pains in my upper back/Scapula with referred pain to the shoulder.
I kept it mega simple last night and used rest pause to hit 20 reps of Squats at 100kg, 12,4,4. As my cardio fitness increases and my lower back becomes accustomed to the load I want to reduce the rest pause sets down to 2 sets and then finally 1 set of 20 at 100kg. Itís something I used to do so shouldnít take long to get back there.
Next up was Good mornings, these were very conservative and hit 3 sets of 10 @ 55kg. Calves were up next and I hit them in all sorts of reps and weights. That was the workout done, extremely abbreviated but I should just be grateful that I can train at all.

Diet
Making a conscious effort to increase protein and also eating several smaller meals with a varied range of nutrients. My current semi naught treat is the Ď9barsí, they are completely full of mixed seeds with only a small percentage of naughtiness. I have a Nakd bar almost every day so these are a nice alternative (or addition at the moment).

Just ordered a couple of Lacrosse balls for trigger point massage. I currently use a tennis ball which is very useful, yet sometimes it can be a little too soft. The Lacrosse balls are apparently harder so should be of benefit. I applied some trigger point therapy to a couple of the surrounding scapula muscles yesterday and at times I wanted to be sick as the pain was so intense! With continued attention I hope that I can release some of the points and reduce the referred pain.


Title: Re: No name; just train!
Post by: Toby on February 04, 2014, 10:07:51 AM
Good mornings are one of my lower back exercises of choice too, always use them and like them but not done them for over a month now  :'(

Nicely done on the squats - 20 reps at the 100kg is nice and a real semi cardio feeling. I have done it quite a few times or 10x10 at 100 and damn it really gets me huffing, puffing and dripping with sweat by the end.

I love how you chaps max out at 67-70kg which is what I am battling to get down to and would see me super shredded (or looking like a marathon running - which one still to be determined).

Never had those 9bars or Nakd ones but my tesco does them and they do look a little OMG to be honest and like you say, not really that naughty.


Title: Re: No name; just train!
Post by: K_Dogs on February 04, 2014, 10:32:23 AM
Hey mate, I was having a Cashew Nakd bar right up until the Yorkshire comp (maybe why I wasn't lean enough ;D ).

If you decide to try them, check the ingredients, as not all of them are good, you want the basic Cashew cookie, cocoa or cocoa with orange. They are just cashews, dates and a raisins plus a tiny amount of flavouring. I got the idea from Ian Duckett and a think a few others like Damo have used them to good effect.


Title: Re: No name; just train!
Post by: Maveric Matt on February 04, 2014, 10:55:21 AM
I used to have those 9Bars things quite a bit too.  Like you say, better than alot of other crap out there.
I must really get into all this trigger popint stuff, are you self taught or refer to books/you tube?


Title: Re: No name; just train!
Post by: K_Dogs on February 04, 2014, 11:21:51 AM
Hey Matt, your headaches might be from Trigger points. This is a very good book;

http://www.amazon.co.uk/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1572243759#reader_1572243759


Title: Re: No name; just train!
Post by: Maveric Matt on February 04, 2014, 01:49:42 PM
Hey Matt, your headaches might be from Trigger points. This is a very good book;

http://www.amazon.co.uk/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1572243759#reader_1572243759


Cheers mate, will take a look.
I only get the headaches if I hurt my neck.  Last nights was probably just a 'normal' one, or as a result of being a bit run down.  I just thought I should lok into trigger point to see if it would aid recovery and flexability?


Title: Re: No name; just train!
Post by: K_Dogs on February 05, 2014, 09:10:07 AM
I guess that trigger point therapy could assist with flexibility to some degree, however itís more about targeting tiny areas where knots and toxins build up. Itís therefore great for keeping certain injuries at bay and also for recovery Ė this is what I mainly use it for.
Iíd say that Iíve honestly had better results with self-applied therapy than from any sports physio and I think the reason is that I can feel exactly where I'm applying the pressure and what needs attention.


Title: Re: No name; just train!
Post by: Maveric Matt on February 05, 2014, 11:43:49 AM
Hmm, interesting. I've no injuries but obviously get a bit tight from training. Think a basic routine for the back or and legs be a good idea?


Title: Re: No name; just train!
Post by: K_Dogs on February 06, 2014, 01:06:11 PM
Hmm, interesting. I've no injuries but obviously get a bit tight from training. Think a basic routine for the back or and legs be a good idea?

You might want to start with a foam roller first and see how you get on, they really are fun when you start to target the ITB band etc  :-X


Title: Re: No name; just train!
Post by: K_Dogs on February 06, 2014, 01:07:16 PM
Training
Last nightís session was an enjoyable experience and only slightly spoilt by the continued sternum pain.

Floor press 3 sets of 6 @ 90kg, the first set was straight and then I switched to rest pause. They felt heavy and satisfying.
Weight dips 8 and then 6 reps @ 40kg. The sternum pain when releasing the pressure at the end of the set is pretty bad, so something that I need to address ASAP.
EZ curls There was nothing easy about these, worked up to several sets of 6 @ 40kg, very clean and just loose enough to get the bar moving during the sticking points.
Hanging leg raises various reps and styles until my abs were screaming

Diet
I added Creatine (Creapure) back in last night which for most isnít a big deal, but with my history of stomach issues it was actually a big decision. I started with 5g last night and the only thing that Iíve noticed so far is that I'm very thirsty!
My daily protein content is gaining momentum and 80% of my days I have 2 eggs, chicken breast, ham, seeds and nuts.
I feel lucky that I can get my eggs at work and also a very decent self-serve salad (see below)

Contents for approx. 400grams
Spinach
Lettuce
Mixed salad leaves
Carrot
Green beans
Chicken breast
Ham slices
Pumpkin seads
Giant Raisins
Balsamic vinegar
Olive oil
Croutons
Beetroot


[attachment deleted by admin]


Title: Re: No name; just train!
Post by: Toby on February 06, 2014, 03:10:32 PM
Lovely looking salad box mate. I understand the concern you will have with the creatine so hopefully it will prove to not cause any issues and so get another positive box ticked on things you can include.


Title: Re: No name; just train!
Post by: Maveric Matt on February 06, 2014, 09:58:33 PM
Looks good mate  :)
Not sure if I've asked, what do you do for a job these days?
I'd of thought the creatine wouldn't be a problem since you eat red meat etc anyway.


Title: Re: No name; just train!
Post by: K_Dogs on February 10, 2014, 01:51:29 PM
Looks good mate  :)
Not sure if I've asked, what do you do for a job these days?
I'd of thought the creatine wouldn't be a problem since you eat red meat etc anyway.

Hey mate,
I work on a Trade floor in London. I look after the systems used to book trades etc. Just an I.T geek at heart really  :-\


Title: Re: No name; just train!
Post by: Maveric Matt on February 10, 2014, 01:58:23 PM
Looks good mate  :)
Not sure if I've asked, what do you do for a job these days?
I'd of thought the creatine wouldn't be a problem since you eat red meat etc anyway.

Hey mate,
I work on a Trade floor in London. I look after the systems used to book trades etc. Just an I.T geek at heart really  :-\



A Yupie then?  ;D
*Visions of Del Boy holding his fileofax in the air....) :D


Title: Re: No name; just train!
Post by: K_Dogs on February 10, 2014, 02:02:56 PM
Training

Friday Evening I had a solid back focus session
Trapbar deads Worked up to 150kg for sets of 6
Weighted chins 2 x 5 then 1 x rest pause with negatives @ 20kg Been a while since Iíve added weight so these felt great.
Pendlay style BORS with underhand grip, due to my fragile back and hips I kept these to 20kg per side, however being bent right over meant that a lower weight still felt effective.

Monday morning (Today)
Had to squeeze in a very quick session this morning as my Wifeís car didnít start just after Iíd warmed up for squats.
BB Squats 17, 3 @ 100kg 5 reps better than last week. Must be the Creatine
SLDLís worked up to sets of 105kg
Abs hit a few abs rolls then hanging leg raises.

Diet
With the Natural meet coming up I best get on one!


Title: Re: No name; just train!
Post by: K_Dogs on February 10, 2014, 02:05:23 PM
Looks good mate  :)
Not sure if I've asked, what do you do for a job these days?
I'd of thought the creatine wouldn't be a problem since you eat red meat etc anyway.

Hey mate,
I work on a Trade floor in London. I look after the systems used to book trades etc. Just an I.T geek at heart really  :-\


A Yupie then?  ;D
*Visions of Del Boy holding his fileofax in the air....) :D
You know me too well, but I tell you what, the Reliant Robin is still a great chick magnet!


Title: Re: No name; just train!
Post by: K_Dogs on February 12, 2014, 12:16:44 PM
Training
Finished the usual ~2 mile dog walk just before the sun was up, this walk has now become my warm-up.

Floor Press Worked up to sets at 95kg (+5kg on last week). The first set was a clean 6 reps then I rest paused until I couldnít do singles. Followed that up with some drops sets.
Weight dips 6 then 4 @ 50kg followed by drop sets. Up 10kg on last session. This Creatine is potent stuff ayy  ;D
Slam ball throws from the floor. Working on explosive speed from the bottom of the movement
Tri Cable pressdowns 3 sets of 8-10 with 3 x Yellow bands (thatís the maximum resistance).

The sternum pain is still there, yet strangely, heavy lifting doesnít seem to make it worse. Strange but true. Thoroughly enjoyed the session and got a good pump-on.

Diet

Varied and pretty clean. Really getting into my Red wine with my evening meal. I blame Turpin for this. On training days only I'm playing with 20grams of whey with 20 to 30g of Glucose. I'm monitoring the changes closely.


Title: Re: No name; just train!
Post by: Maveric Matt on February 12, 2014, 01:45:58 PM
That's a good weight on the dips mate.
What sort of time do you get up in the mornings?


Title: Re: No name; just train!
Post by: K_Dogs on February 12, 2014, 07:16:47 PM
That's a good weight on the dips mate.
What sort of time do you get up in the mornings?
Cheers, slowly building weights back up.
Depends on my shift as I either have to be in work by 7am or 10am, however it's about 06:30am to walk the dog, train and drive to work by 10am on the late shift. I often run out of time though.


Title: Re: No name; just train!
Post by: Turpin on February 12, 2014, 07:28:19 PM
Really getting into my Red wine with my evening meal. I blame Turpin for this.

  ;) .....  Purely medicinal .

 
   T.


Title: Re: No name; just train!
Post by: K_Dogs on February 14, 2014, 11:49:07 AM
Really getting into my Red wine with my evening meal. I blame Turpin for this.

  ;) .....  Purely medicinal .
   T.
;D


Title: Re: No name; just train!
Post by: K_Dogs on February 14, 2014, 11:50:09 AM
Training

Back day today and I really mixed things up.
After some standard rows with my bands I performed a 45į row in a Vince Gironda style. http://www.ironguru.com/vince-gironda-45-degree-pulley-row

Now Iíve never tried these before, but after the first set all I could say was FĒ£%£$% wow. I donít know how Vince came up with half of his ideas, but this hits the upper back insanely well.

Due to success of this I tried to perform chins in VG style too. Basically youíre aiming to fully engage the scapula and pull your chest to the bar and your elbows down and back. Last week I performed 5 reps of regular chins with 20kg attached, today doing the VG style I could hit 5 reps again, but with NO weight!

It then went freestyle and I hit biís and abs with various exercises and reps.

Diet
Suffering a little, could be the Whey, will have to wait and see. On a happier note, itís a Nandoís day today.


Title: Re: No name; just train!
Post by: K_Dogs on February 17, 2014, 02:24:00 PM
Training

Today was a thoroughly disgusting leg session. Warmed up with BB squats?! 20 reps at 100kg, they werenít the prettiest, but I got there in the end. I had a few stops with the bar still on my shoulders to breath and contemplate WTF I was doing with high rep squats.
Sissy squats next, purely for fun of course. I worked very hard to keep my weight back and target the quads not me hips.
SLDLís worked up to 6 @ 115 for some solid reps.
Hack squats, but not your regular style. If you keep you back straight and prevent the forward lean, these become a VERY different animal. Granted that my quads were already fatigued, however these felt incredibly tough with 60kg and I maxed out with 130kg a few weeks back using the regular style. Food for thought.

Diet

Having a little play with slightly less carbs and more meat & eggs during the week leaving at least one day over the weekend as a free for all.


Title: Re: No name; just train!
Post by: K_Dogs on February 21, 2014, 10:06:09 AM
Training

Floor Press Worked up to 100kg, then hit drop sets until almost failure
Weighted dips Having a sore sternum this probably wasn't the most clever thing to do, but I tried 60kg dips. I managed 3 before calling it a day. I then went straight into 5@40 and 8@20. solid drop set!
Tri Cable press-downs 2 sets of 8-10 with 3 x Yellow bands (thatís the maximum resistance).

Diet
I have somehow ended up on a low carb diet. Typical day below.
2 poached eggs
2 bacon
Black coffee

Mixed salad with chicken

Family evening meal (Chicken, mince, Tuna, Salmon or whatever)

Snacks
9bar
Almonds
Cashews
1 piece of fruit

Training
L-Tyrosine pre-workout
20g whey
20g Glucose
5g Creatine


Title: Re: No name; just train!
Post by: Toby on February 21, 2014, 10:25:53 AM
Lots of nuts there in the snacks. Sound lush!

I have lost total track of who is coming and who isn't, are you coming to Coventry next month?


Title: Re: No name; just train!
Post by: K_Dogs on February 21, 2014, 10:34:18 AM
Lots of nuts there in the snacks. Sound lush!

I have lost total track of who is coming and who isn't, are you coming to Coventry next month?

Errr, I'm the only one that you need to be concerned with  ;D and yes I'll be there mate. Looking forward to it. Mainly because I want to see you get your kit off of course.


Title: Re: No name; just train!
Post by: Toby on February 21, 2014, 10:36:30 AM
I am looking forward to getting it off in front of world champions, British champions, professionals and the Heavyweight Champion of the World because I get strange thrills out of feeling insignificant lol ;D


Title: Re: No name; just train!
Post by: Maveric Matt on February 21, 2014, 10:54:22 AM
Looks like your dipping is getting back to your best  :)
What do you mean when you say floor press? Like a dead stop bench press?

What are we training at Coventry btw?
 8)


Title: Re: No name; just train!
Post by: K_Dogs on February 21, 2014, 01:08:57 PM
Looks like your dipping is getting back to your best  :)
What do you mean when you say floor press? Like a dead stop bench press?

What are we training at Coventry btw?
 8)

Floor press is when you lay on the ground in a squat rack, suitable image below (but I get inside the rack)  8)
(http://train.elitefts.com/wp-content/uploads/2010/04/Floor-Press-with-Chains-2.jpg)

100% up for some training action mate, Galts is game too, maybe we can try a bit of floor press then, plus smash the rest of our bodies up. Full body destroy session I'm thinking.


Title: Re: No name; just train!
Post by: K_Dogs on February 25, 2014, 02:22:04 PM
Training

Things are going to change in my training a little as Iíll have access to my work gym from next week, the main reason is to take a colleague under my wing and basically train him from scratch. So I'm toying with 3 to 4 session divided between my home and work gym.

Two session to report on.

Friday was back day and it was basically a giant superset - Band rows, chins, BORís (using EZ bar) and various bicep work. It was more pump than strength.

Today

BB squats Ė I put a 5kg plate under each heel to obtain full depth without the flexibility issues. The extra depth made these a lot harder and also the overload was felt more in the quads.
Sissy squats VG style, 3 sets of 8-10 with 20kg Kettlebell
Good mornings Ė 3 x 6
Hanging leg raises Ė various

Diet
I had a naughty weekend, but overall calories were low so I actually look leaner from eating rubbish.


Title: Re: No name; just train!
Post by: SCOTTGALTON on February 25, 2014, 08:28:04 PM
Blimey we could have a lightweight mash up if Steve Davies hooks up with us. 2 British champs going to war and me and Keith lol

I'm up for training whatever really


Title: Re: No name; just train!
Post by: K_Dogs on February 27, 2014, 11:53:05 AM
Blimey we could have a lightweight mash up if Steve Davies hooks up with us. 2 British champs going to war and me and Keith lol

I'm up for training whatever really
Can't wait for this. The chap that I'm bringing with me is a novice and I've paired him up with Oakes for a lesson in how to train!


Title: Sore...
Post by: K_Dogs on February 27, 2014, 11:53:27 AM
Training
Simple pressing workout has left my Pecs very sore. I completed the below yesterday morning.

2 x 5-6 incline press
2 x 5-6 with lower incline
2 x 5-6 flat
2 x 5-6 flat, wide grip to neck . Gironda style

Diet
Particularly clean to be fair, I at least need an outline of abs for the Coventry meet.


Title: Re: No name; just train!
Post by: K_Dogs on February 28, 2014, 02:38:47 PM
Training
Regular dog walk in the rain this morning followed by another quick session. These sessions remind me of the MAX-OT days, get in and get it done.
BORís 3 x 6 @ a strict 75 - close grip, pulling to stomach
Weighted chins 3 x 6 @ 15kg

Diet
Nandoís today and Iíve just ordered some of the Beef protein from Bulk powders as my tolerance to Whey is questionable.


Title: Re: No name; just train!
Post by: SCOTTGALTON on February 28, 2014, 05:41:30 PM
Blimey we could have a lightweight mash up if Steve Davies hooks up with us. 2 British champs going to war and me and Keith lol

I'm up for training whatever really
Can't wait for this. The chap that I'm bringing with me is a novice and I've paired him up with Oakes for a lesson in how to train!

Oakes will destroy him lol. I can't wait either mate


Title: Re: No name; just train!
Post by: Toby on February 28, 2014, 08:51:43 PM
I did chest and triceps with the Oak once, was really a lesson in intensity and finding extra levels. Clear why he is the great champion that he is


Title: Re: No name; just train!
Post by: K_Dogs on March 03, 2014, 02:11:06 PM
Ok itís been a while since Iíve been excited about a supplement delivery. Now when you combine two food sources that are very close to my heart it can only mean good things. Beef and Chocolate!!!!!

Iíll give it a whirl tonight with and without my usual Dextrose.

Maybe I could make a beef cake? Ok, Iíll get me coatÖÖ..


Title: Re: No name; just train!
Post by: Maveric Matt on March 04, 2014, 01:55:24 PM
Ok itís been a while since Iíve been excited about a supplement delivery. Now when you combine two food sources that are very close to my heart it can only mean good things. Beef and Chocolate!!!!!

Iíll give it a whirl tonight with and without my usual Dextrose.

Maybe I could make a beef cake? Ok, Iíll get me coatÖÖ..


 ;D

What's it like mate? I must admit - I thought I was seeing things when I first noticed it!


Title: BEEEEEEF!
Post by: K_Dogs on March 07, 2014, 01:43:10 PM
Training
I have joined the gym at my company this week so the last two days have been spent getting used to the equipment. Enjoying the heavy dumbells, seated calf and hammer strength machines. It's a nice novelty for a while and will come in particularly handy when our second baby arrives in August as I can train during my lunch break and not need to once I'm home. Currently planning on doing the basics at home and more of the fluff in the work gym.

Diet
First things first, the Beef protein doesn't taste like Beef! It actually tastes good, just like any other good tasting chocolate Whey. It's a little expensive, however it might be my new protein source. Currently using 30g mixed with 30g of Glucose.


Title: Re: No name; just train!
Post by: Maveric Matt on March 07, 2014, 01:57:14 PM
Congrats on the baby mate! Funny, I was going to ask if you had any plans for more as we are similar age? sons similar too?

Might try the Beef protein then  :)


Title: Re: BEEEEEEF!
Post by: K_Dogs on March 07, 2014, 02:34:54 PM
Training
I have joined the gym at my company this week so the last two days have been spent getting used to the equipment. Enjoying the heavy dumbells, seated calf and hammer strength machines. It's a nice novelty for a while and will come in particularly handy when our second baby arrives in August as I can train during my lunch break and not need to once I'm home. Currently planning on doing the basics at home and more of the fluff in the work gym.

Diet
First things first, the Beef protein doesn't taste like Beef! It actually tastes good, just like any other good tasting chocolate Whey. It's a little expensive, however it might be my new protein source. Currently using 30g mixed with 30g of Glucose.

I take back the expensive comment, that was because I tested a small pack (500g).


Title: Re: No name; just train!
Post by: K_Dogs on March 07, 2014, 02:46:01 PM
Congrats on the baby mate! Funny, I was going to ask if you had any plans for more as we are similar age? sons similar too?

Might try the Beef protein then  :)
Thanks mate, I'm 35 and my son is 2 in May, I just need a World Title then we can be brothers  ;D
Looking forward to our session in a couple of weeks.


Title: Re: No name; just train!
Post by: Toby on March 07, 2014, 04:48:22 PM
Two kids are easier, when the older ones comes and wants to play, you tell it to bugger off and play with the sibling as that is why you had a second one.  ;D

I shall place my father of the year trophy next to the first placed loser trophy from lasts years show.


Title: Re: No name; just train!
Post by: Nic on March 07, 2014, 08:27:50 PM
Interesting to read about the flavoured beef protein, I tried another brand's version last year and loved it, but it was far too expensive. BP may have made it possible!


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 07, 2014, 08:32:42 PM
congrats on the adition to the family mate


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 08, 2014, 02:34:48 PM
Keith I have purchased the beef isolate, hope it's good mate


Title: Re: No name; just train!
Post by: Maveric Matt on March 10, 2014, 01:46:03 PM
Congrats on the baby mate! Funny, I was going to ask if you had any plans for more as we are similar age? sons similar too?

Might try the Beef protein then  :)
Thanks mate, I'm 35 and my son is 2 in May, I just need a World Title then we can be brothers  ;D
Looking forward to our session in a couple of weeks.

Me too mate.  Want to train anything in particular?


Title: Re: No name; just train!
Post by: K_Dogs on March 12, 2014, 09:24:11 AM
Congrats on the baby mate! Funny, I was going to ask if you had any plans for more as we are similar age? sons similar too?

Might try the Beef protein then  :)
Thanks mate, I'm 35 and my son is 2 in May, I just need a World Title then we can be brothers  ;D
Looking forward to our session in a couple of weeks.
Me too mate.  Want to train anything in particular?
Maybe posers muscles, Chest and bi's? Get pumped up like biatches  ;D


Title: Re: No name; just train!
Post by: K_Dogs on March 12, 2014, 09:24:26 AM
Training

I'm getting a bit slack with the journal, but I'm certainly not with my training.

Fully immersed into the corporate gym at the moment, it has everything that I need so it makes a pleasant change.
Upping my training to 4 session for a while as I need each session to be slightly quicker to squeeze it into an hour break.

Monday - Chest Ė Low incline dumbbell bench, worked up to 40kg per side and really enjoyed the deep reps that dumbbells allow.
Tested out a few pressing machines and liked the variety. Kept all pressing to 6 reps max
Finished off with some heavy rope press-downs. These were one of my favourites back in the day.
Quick 5min km on the elliptical trainer.

Tuesday Ė Legs Ė Squats, hacks and leg press. No records broken, both squats and hacks were in the 110 / 120 area and they are tender today.

Diet

Pretty decent out of comp diet.
2 eggs one toast
Train Ė then Beef protein shake with glucose + Creapure (very happy with this at the moment)
Jacket pot with butter, chicken or Tuna
Large 9 bar
Family dinner with carb, meat and veg and maybe a little glass of red.


Title: Re: No name; just train!
Post by: Maveric Matt on March 12, 2014, 10:55:21 AM
Congrats on the baby mate! Funny, I was going to ask if you had any plans for more as we are similar age? sons similar too?

Might try the Beef protein then  :)
Thanks mate, I'm 35 and my son is 2 in May, I just need a World Title then we can be brothers  ;D
Looking forward to our session in a couple of weeks.
Me too mate.  Want to train anything in particular?
Maybe posers muscles, Chest and bi's? Get pumped up like biatches  ;D


Would I do something like that? (yes) ;D

Diet looks good too mate.


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 12, 2014, 05:07:24 PM
this lightweight training session sounds fun. Cant wait, I think big Rich and Nige are also doing chest so we better get our couple of plates before they hog them all ;D


Title: Re: No name; just train!
Post by: K_Dogs on March 13, 2014, 09:19:08 AM
Very true Scott, maybe we can send in big bench Shredder to fight our corner.


Title: Re: No name; just train!
Post by: Maveric Matt on March 13, 2014, 01:41:25 PM
Very true Scott, maybe we can send in big bench Shredder to fight our corner.

They'd eat me for breakfast!


Title: Re: No name; just train!
Post by: K_Dogs on March 24, 2014, 04:09:17 PM
Training

Saturday It was an early start to collect my pal [Phu] and drive up to Coventry to participate in our first Natural meet. Once we arrived I teamed up with Matt Argall and Scott Galton for a varied Chest and Bi session.
The three of us were suspicious of probably the only bar and low to the ground flat bench platform that wasnít in use. We had a little grumble about the unfamiliar setup then ploughed in none the less.
After a few warm-up sets we set about hitting our loose target reps of 8, 6 and 4. In reality the weights kept most sets in the 4 to 6 rep range with just a few 1 or 2 rep maxes for the other boys and a Pb for Galton I believe. Nursing a tender back I initially held back, but with several video cameras, world champions and the stench of testosterone (in the air) I worked up with the boys and maxed out with two clean sets of 4 @ 100kg, with only the last reps suffering a little form. I couldnít afford to wriggle like a worm for fear of further injuring my back so ending sets just a tiny fraction shy of complete failure was called for.
I'm generally stronger doing incline, so I was happy to have held my own and pushed some good reps out at my new lighter everyday bodyweight of 67kg.

Working our way through a now totally rammed gym we grabbed a low incline bench and some sturdy dumbbells.
The 3 of us hit a couple of sets of 4-6 reps with some well controlled deep incline dumbbell press with 37.5kg in each hand.
Finding it increasing difficult to find a single piece of free equipment we moved into the back room for some bodyweight dips. I'm guessing that I easily hit 50+ reps using various grips widths and thatís probably another reason why my chest is still sore today.

Next up with hit some super sets of alternate bicep curls with body drag curls. My shocking flexibility turned it into a front delt workout, but the sheer burn in the bicep distracted me from that. Finally we pressed out some seated machine pressing which started from a weak wide position then got lower and closer as you pressed out. The handles were independent of one another and gave a good solid contraction at the end of the movement.

I talked Matt into a mini posing session and I quickly realised why he is world champion and also that I need to seriously up my game if I want to achieve half of what Matt has managed.

I literally chewed Mattís ear off the entire time we were at the meeting and like a true gent he provided invaluable feedback. If he was getting sick of the questions he did a fine job of hiding it.
The Q&A session was very interesting and an hoursí worth of questions flew by. Mark Oakes did a fine job of organising and hosting the event. After a giant session 7 of us headed down to a local TGI Fridayís for a meat feast of various shapes and sizes.

Monday

I had a high intensity leg session today, barbell squats, worked up in weight and hit some quality reps from 8 down to 6 and maxed out at 120kg. my weights are all over the place in the work gym as itís a matter of getting used to the new equipment and jumping in on sets with others.
Seated calf raises 4 x 10 @ 60kg
Without wraps hacks were hard work and even 80 was hard to hold for the entire set. I propped my feet up under a plate and it seemed to direct the tension to the lower quad.
Finished off with some machine leg press for 3 x 8. I was shaking and totally spent and itís making realise that the notebook numbers are important, but maybe not as important as working with high intensity.

Diet
Having stupidly consumed a 2nd protein shake after the natural meet I had an interesting journey home with a trip to the motorway services.
This helped cement my thoughts taken away from the meeting and thatís to continue to tweak my already average Joe healthy diet to a superior one of greater food choices. I plan to incorporate more solid staple foods. My first experiment was Tuna-Mash. Mash potatoes, a little grass fed butter and two cans of tuna all mashed together with a tiny amount of salad cream and seasoning. Seeing big Steve H eating something similar post workout inspired me. Iíve eaten it already today and had it in two halves, I had it cold and itís surprisingly good.


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 24, 2014, 07:25:43 PM
what a very in depth write up mate. I did infact get 2 pbs lol. Which made the dumbell press intersting. You boys both go mega deep on those and for some reason I never have, will give it a go when I next do chest. matt said the lower portion was his focus.

It was a nice productive session and likewise i'm still sore. I like the dips as a finisher.

On the food front Jan was saying you had a chat about your issus with carbs which seemed quite similar to some of mine


Title: Re: No name; just train!
Post by: Turpin on March 24, 2014, 08:25:15 PM

 Enjoyed that write up Keith and enjoyed the video very much. 

 Quite humbling watching you guys on video , well done  ;)

  T.


Title: Re: No name; just train!
Post by: felix on March 24, 2014, 11:41:00 PM
Sounds like you had a great day at the meet Keith some very strong lifting done by you there.


Title: Re: No name; just train!
Post by: K_Dogs on March 25, 2014, 09:18:28 AM
On the food front Jan was saying you had a chat about your issus with carbs which seemed quite similar to some of mine

Yeah I was telling Jan that simple carbs seemed to be ok, but anything healthy is out.
If I remember to eat like an adult and keep it simple it's fine, I just need to stick to the plan....


Title: Re: No name; just train!
Post by: K_Dogs on March 25, 2014, 09:27:00 AM

 Enjoyed that write up Keith and enjoyed the video very much. 

 Quite humbling watching you guys on video , well done  ;)

  T.
Thanks T, I highly recommend these events. The motivation will stay with me for a long time. Are you considering attending one in the future?



Title: Re: No name; just train!
Post by: K_Dogs on March 25, 2014, 09:29:17 AM
Sounds like you had a great day at the meet Keith some very strong lifting done by you there.
Cheers Felix, a shame that it's a little too far for you to travel. It was great to see a lot of "A Game"  ;D


Title: Re: No name; just train!
Post by: Turpin on March 25, 2014, 01:40:28 PM

 Enjoyed that write up Keith and enjoyed the video very much. 

 Quite humbling watching you guys on video , well done  ;)

  T.
Thanks T, I highly recommend these events. The motivation will stay with me for a long time. Are you considering attending one in the future?



  I was interested in attending this one Keith , but as I said my training is very much personalised to my own shortcomings and a little unconventional to some perhaps and I couldn't afford to get drawn into proving myself ( or not as the case most likely would have been  :( ) on exercises that otherwise suit the majority.
 It would have been great to meet some of you guys though and I found the video very inspiring.

   T.


Title: Re: No name; just train!
Post by: Maveric Matt on March 25, 2014, 01:47:26 PM

 Enjoyed that write up Keith and enjoyed the video very much. 

 Quite humbling watching you guys on video , well done  ;)

  T.
Thanks T, I highly recommend these events. The motivation will stay with me for a long time. Are you considering attending one in the future?



  I was interested in attending this one Keith , but as I said my training is very much personalised to my own shortcomings and a little unconventional to some perhaps and I couldn't afford to get drawn into proving myself ( or not as the case most likely would have been  :( ) on exercises that otherwise suit the majority.
 It would have been great to meet some of you guys though and I found the video very inspiring.

   T.

You definitely don't have anything to prove, T, far from it.  Your knowlege would of been a great benefit too.  These are always very friendly places too, so I have no doubt there was a place for you.
Hopfully next time  :)


Title: Re: No name; just train!
Post by: Maveric Matt on March 25, 2014, 01:55:54 PM
Nice summary mate, and spoot on about the bench - we should of been more suspicious! :D


Title: Re: No name; just train!
Post by: K_Dogs on March 25, 2014, 03:36:29 PM

 Enjoyed that write up Keith and enjoyed the video very much. 

 Quite humbling watching you guys on video , well done  ;)

  T.
Thanks T, I highly recommend these events. The motivation will stay with me for a long time. Are you considering attending one in the future?



  I was interested in attending this one Keith , but as I said my training is very much personalised to my own shortcomings and a little unconventional to some perhaps and I couldn't afford to get drawn into proving myself ( or not as the case most likely would have been  :( ) on exercises that otherwise suit the majority.
 It would have been great to meet some of you guys though and I found the video very inspiring.

   T.

You definitely don't have anything to prove, T, far from it.  Your knowlege would of been a great benefit too.  These are always very friendly places too, so I have no doubt there was a place for you.
Hopfully next time  :)
Couldn't have put it better, takes balls to stick to your own training and not get sucked in.


Title: Re: No name; just train!
Post by: K_Dogs on April 03, 2014, 04:26:57 PM
This weekís training

Monday Ė Low incline dumbbells, 8 @ 37.5kg then 5 @ 40kg
Cable cross-overs Ė havenít done these for about 5 years
Seated shoulder press Ė hammer strength felt nice 8 @ 100lbs, 8 @ 130lbs
Rears delts with cables

Tuesday
Hammer rows Machine weight of 50.
SLDLís 8ís @ 90kg
Chins 11,6 @ BW
Close grips pull downs machine weight of 30 something.
More chins with different grips.

Thursday
Suffering with sinus and headache so I took it semi easy.
Squats 3 x 8 @ 100 deep and controlled
Hack squats with plates under heels 2 x 8 @ 100
Leg press Ė 2 x 8 @ 100kg very high foot position and could really feel it in the lower quad (Vastus Medialis)
A PT complimented me on my squatting, not sure if thatís a good or bad thing  ???

Arms
Might squeeze a cheeky arm session in tomorrow. Just for the fun of it.

Diet

Experimenting with oats on alternate days, also tried them with Beef protein which wasnít bad. Added a little Linseed and a few raisins.
Working to increase protein further to keep a constant high turnover of aminos. Bodyweight seems to have stabilised at 66/67kg and pushing strength is back. Just need to get squats and pulling back to PB territory.



Title: Re: No name; just train!
Post by: K_Dogs on April 11, 2014, 03:46:31 PM
Training

Had a hectic 4 days of decorating at the start of the week so just 2 sessions to report on. I deliberately avoided legs due a very rare sore knee, probably from kneeing down pulling up floor boards etc.

Wednesday Ė Chest & Tri

Low incline dumbbell press 8 @ 37.5kg per side, then 5 @ 40kg Ė goal of 8 x 40kg in perfect form.
Cable cross-overs
Machine incline press 2 x 8 @ 180lbs?
Rope press downs
Skull crushers

Friday Ė Delts & bísi
Seated dumbbell press to warm-up
Standing military 6-10 reps from 50kg, down to 40kg. Tight upper back as not performed these for a while.
Seated smith press 3 x 8 @ 40kg+bar
Laterals / single arm laterals from 16kg down to 10kg
Curls / body drag curls from 30kg down to 15kg then finally alternate curls with 10kg per hand. Fried biís!

Going back to upper-lower-upper next week to give sufficient rest between similar movements.

Diet
Good! Solid during the day then a cheeky glass of red most nights with the odd rich tea biscuit. Strange combo I know, but it keeps my sane. Iíve leaned out further and currently sitting in the 66kg territory. At this weight I can see every ounce of muscle that I have, all 50kg of itÖ., however at least I can see if my target areas are changing without a layer of blubber covering them.

Currently tolerating 50grams of oats every other day and also Beef protein on training days which in my eye is excellent progress.


Title: Re: No name; just train!
Post by: K_Dogs on May 15, 2014, 04:12:15 PM
Training
Hey guys, itís been a while. Training is going well and I'm getting more familiar with using a commercial gym for most of my training.

My split naturally changed into LEGS Ė PUSH Ė PULL . I'm now working on alternating some of the core exercises each week instead, so instead of dumbbell bench and flat barbell bench in the same session, I'm alternating them each week.
Really enjoying the access to heavy dumbbells and had a little play with the 45kgís for low incline bench yesterday. Managed a clean 3 reps + 2 more spotted. Iíll be happy when I'm hitting 5 clean on these.

I had a goal to stay lean-ish and work to regain / improve strength. I'm happy to report that itís going to plan as my weight is constant at 66kg. Hips and lower back are in constant need of TLC, so thatís a big focus.

Diet

Monday to Friday, varied and clean apart from semi relaxed evening family meals. Weekends are more naughty. Walking a couple of miles per day with the dog is helping keep my activity level up when the rest of day is spent sat on my backside.


Title: Re: No name; just train!
Post by: SCOTTGALTON on May 15, 2014, 06:33:31 PM
sounds good mate. Have you ever worked out your calories off season and prep?


Title: Re: No name; just train!
Post by: K_Dogs on May 16, 2014, 09:43:45 AM
sounds good mate. Have you ever worked out your calories off season and prep?

Hey mate, if I actively track calories I tend to eat more! However I'd say that on average it's ~2200kcal of fairly clean eating.
I try not to go below 1900kcal during diet. I just have to cut out the little extra naughty stuff to start leaning out.


Title: Re: No name; just train!
Post by: K_Dogs on June 04, 2014, 01:46:23 PM
Training
Thought I'd check in. Training is going really well at the moment and the consistency appears to be paying off. I'm sure that access to heavy dumbbells and the addition of cable cross-overs are helping to shape my upper body.

Diet
I've attached a fairly standard day's food below. The only addition to the totals are the odd glass of red wine and a cheeky biscuit of an evening.
If I had to, I'd be comfortable taking my shirt off in public (not that I ever do/would), but the point is that I feel that I look like I actually train at this bodyweight (66kg). I'm holding just the right ratio of fat to look healthy and full, but still defined. It's not until I start contest dieting that I seem to look like POW. Based on Ian Duckett's words I'm looking to gently nurture body composition changes and not force things. Seems like life is one long experiment with infinite results...

[attachment deleted by admin]


Title: Re: No name; just train! (Recovery)
Post by: K_Dogs on July 14, 2014, 12:55:31 PM
Hey guys, itís been a while so thought Iíd check-in with some updates and info. (Warning long post).

About 4 weeks ago I suffered probably the worst bodybuilding injury that Iíve ever experienced. Up until the day of the injury I was fairly naÔve and to a degree oblivious to the full extent of the problems that Iíve been masking and working around for a long time.

My consistency over the last few months had been faultless, weights were increasing and the diet was effective in keeping me lean yet glycogen stores topped up enough to train hard and also look full. My main focus was the upper chest and mid delts, so plenty of heavy incline dumbbell work and Arnold pressing were making a noticeable difference.

I took part in some Dragon boat racing practice with my company a few days before the injury and I canít help but think that this was the final nail in the coffin.

I chose to train my back in the morning at home in the power rack and began slowly warming up for Sumo deadlifts. During my second heavy set I was descending with the weight and without much concern my body weight went forward ever so slightly and on to my toes, just as this happen I felt an extremely sharp pain in my lower-back, I uncontrollably yelped out with pain, dropped the bar and fell to the floor. Fearing the worst I had to wiggle my toes and make sure I hadnít done some permanent disk damage. Toes moved and I pulled myself up. Despite the searing pain I then tried to shrug it off as a minor twinge and like a complete tw@t I did some bodyweight pull-ups.

With staff low at work I had no choice, but to endure the 1 hour commute each way and I can honestly say that getting out of the car and trying to straighten myself up enough to walk was horrendous. I literally was in agony (weíre talking 9 out 10 pain).

Road to Recovery

I took a full two weeks break from the weights and followed only light remedial work prescribed by a physio during the second week. The injury is essentially in my lower back and hip and although very hard to isolate, direct pain can be triggered when pressing the facet joints along the spine.

It has really felt like a split in the yellow brick road and forced me to really review my goals, intentions, priorities and longevity expectations of this Ďsportí.
If I canít play with my children and live a happy retirement (once it arrives) then all of ďthisĒ would have been for nothing but a selfish state of mind.

This week I have returned to the iron (or rubber plates in my gym) and began some very controlled exercising.
Hanging out in the little mat area in the local gym where the skinny long haired guys are jumping around bare foot and doing little twists and sh1t made some interesting viewing. However I did more time to good use and have been doing some Turkish getups with varying Kettlebell weights, plus some single leg work and obviously back mobility.

Now the dust has settled I'm slowly returning to the tried and tested exercises, however reps and volume will remain increased and total weight will ultimately be reduced whilst aiming for reps in the 8-12 area.
I need to get my head around the cumulative fatigue of many sets vs. fewer sets with heavy weights.
I can no longer ignore the single limb training and need to constantly review my mobility and my FORM FORM FORM!!!!


Title: Re: No name; just train!
Post by: Maveric Matt on July 15, 2014, 09:55:47 AM
Bugger about the back mate  :-\
That's normally the area I'll twinge if ever I do.  Easing back into it and keeping mobility high is all you can do really.  Keep stretching it and try and work around it as best you can.


Title: Re: No name; just train!
Post by: SuperSi on July 15, 2014, 10:13:52 AM
Bad news, bud. I hope you recover quickly. :)

Injuries definitely make us reassess things; in our teens/twenties I think most people feel they're indestructible, but when you hit thirties (and presumably even more so for 40s/50s) there's a realisation that's not the case and other priorities take over.


Title: Re: No name; just train!
Post by: SCOTTGALTON on July 15, 2014, 07:30:52 PM
Hope you feel better soon mate injury sucks and you have to train in a way which allows long term health and consistancy


Title: Re: No name; just train!
Post by: K_Dogs on July 16, 2014, 10:20:36 AM
Thanks, Matt, Si and Scott.

I'm now considering myself as lucky that it wasn't any worse.

Will be stopping the journal here and disappearing for a while to build the new improved 2015 physique.

It's been emotional  ;D


Title: Re: No name; just train!
Post by: K_Dogs on September 12, 2014, 04:24:18 PM
Training
Hey guys, thought Iíd check in with a little update now that the dust has settled on the back injury.

I'm trying something a little different at the moment. Itís essentially a daily undulating periodization program (which in short means the reps change every session).
So on Monday its the big 3 lifts focusing on improving strength. Wednesday is a big variety of exercises which are more isolation specific. Friday is a repeat of Mondayís big 3, but in a higher rep range. Note; Deadlifts are currently off a low rack to limit the stress on my lower back / hips.

Iíve been trying this split for a weeks now. The numbers are still very conservative, but despite upping calories I'm forever hungry!

Monday (Strength 5 reps)
Bench
Squats
Deads (rack)

Wednesday (Hypertrophy focus)
Military press
Weighted chins
Face pulls
Biís
Triís
Calves
Abbs
Lower back

Wednesday example
(http://www.naturalmuscle.co.uk/forum/index.php?action=dlattach;topic=3016.0;attach=2491;image)

Friday (Hypertrophy 10 reps)
Bench
Squats
Deads (rack)

Current goals (post injury)

Bench - 5 reps @ 1.5 x bodyweight
Back Squat - 5 reps @ 2 x bodyweight Ė Front squat 5 reps @ 1.5 x bodyweight
Dead - 5 reps @ 2.5 x bodyweight


Diet
Calories now NET 2300kcal. So if I walk the dog I add 150kcal and if I train I also add 200kcal. This therefore means that I now consume 2500kcal per day on average which is approximately 265 Carbs, 200 protein and 90 fat. For the last month I was netting 2200 (100 less than above) and I maintained weight. This morning it was 66.6kg (sign of the devil). So I'm mega happy to maintaining and maybe adding the tiniest amount of weight on this macro and calorie level.


[attachment deleted by admin]


Title: Re: No name; just train!
Post by: K_Dogs on September 15, 2014, 03:27:29 PM
A nice quality session today

Strength 5ís
Flat bench 3 x 5 @ 92.5kg | Very clean tidy reps
Deadlifts, loads at 60kg then Sumoís at 100kg | Rehab for hips
Squats worked up to 125kg x 5 | Sore lower back and hips so just one heavy set
Weighted chins worked up to 20kg x 5 | Really enjoyed them in this rep range.
SS Lower back extensions with hanging straight leg raises

Plenty of foam rolling and some bodyweight calve raises.

Woke up at 66.7kg despite blowing total calories by an extra 1000kcal on Saturday  :-\


Title: Re: No name; just train!
Post by: K_Dogs on September 16, 2014, 12:00:27 PM
Manage to get myself in the pool today for half an hour of mixed stroke swimming, some of it with fins as I quite fancy some pool freediving at some point. Was nice to test out a new mask / goggles.
I'm a pretty terrible swimmer so it's my goal to fix. I also I hope it'll help with the lower back and hip whilst burning a fair few calories.

Any swimmers or freedivers on the forum?


Title: Re: No name; just train!
Post by: Maveric Matt on September 16, 2014, 12:59:22 PM
My swimming technique is shocking! Good chest/delt pump though.
As you mentioned on another thread regarding gut health / biotics /casien - have you tried the BP Informed whey? Wonder how it compares?


Title: Re: No name; just train!
Post by: Alex on September 16, 2014, 02:07:45 PM
A nice quality session today

Strength 5ís
Flat bench 3 x 5 @ 92.5kg | Very clean tidy reps
Deadlifts, loads at 60kg then Sumoís at 100kg | Rehab for hips
Squats worked up to 125kg x 5 | Sore lower back and hips so just one heavy set
Weighted chins worked up to 20kg x 5 | Really enjoyed them in this rep range.
SS Lower back extensions with hanging straight leg raises

Plenty of foam rolling and some bodyweight calve raises.

Woke up at 66.7kg despite blowing total calories by an extra 1000kcal on Saturday  :-\


Out of interest do you do your chins wide grip or narrow/underhand?


Title: Re: No name; just train!
Post by: K_Dogs on September 16, 2014, 04:47:13 PM
My swimming technique is shocking! Good chest/delt pump though.
As you mentioned on another thread regarding gut health / biotics /casien - have you tried the BP Informed whey? Wonder how it compares?

I think I tried some samples actually. I'm currently using BP's Peptopro, crazy expensive, but I seem to tolerated in well which is encouraging.


Title: Re: No name; just train!
Post by: K_Dogs on September 16, 2014, 04:50:20 PM
A nice quality session today

Strength 5ís
Flat bench 3 x 5 @ 92.5kg | Very clean tidy reps
Deadlifts, loads at 60kg then Sumoís at 100kg | Rehab for hips
Squats worked up to 125kg x 5 | Sore lower back and hips so just one heavy set
Weighted chins worked up to 20kg x 5 | Really enjoyed them in this rep range.
SS Lower back extensions with hanging straight leg raises

Plenty of foam rolling and some bodyweight calve raises.

Woke up at 66.7kg despite blowing total calories by an extra 1000kcal on Saturday  :-\


Out of interest do you do your chins wide grip or narrow/underhand?

Hey Alex, I actually use every handle or grip available when using the gym chin-up stations and alternate every set, but I prefer the standard straight bar where possible and use an overhand (pronated) grip. Haven't performed weighted chins for ages, but really enjoy them?
How about you, what's your preferred style?


Title: Re: No name; just train!
Post by: K_Dogs on September 17, 2014, 12:50:30 PM
The gym was busy today, so I went on a freestyle mix of all sorts. I wasnít feeling it today, so I just got it done, I think that my core is bit fried from Monday and the swimming yesterday.

Seated hammer strength shoulder press x 2
Seated hammer strength pull down row thingy machine x 2
Cables curls SS with Tri rope press-downs x 2
Standing cable rows SS with Hyperextensions x 2
Seated leg curl SS with Seated ham curls x 1
Vince Gironda sissy squats x 2

A lot of rubbish to be honest, I'm going to re-think this middle of the week session as I donít have as much structure. Iíd rather do less, but with better quality


Title: Re: No name; just train!
Post by: Maveric Matt on September 17, 2014, 12:53:41 PM
My swimming technique is shocking! Good chest/delt pump though.
As you mentioned on another thread regarding gut health / biotics /casien - have you tried the BP Informed whey? Wonder how it compares?

I think I tried some samples actually. I'm currently using BP's Peptopro, crazy expensive, but I seem to tolerated in well which is encouraging.

Ah, right.  I only mention it as i havent seen a product with something like that in it before.


What didn't you like about the last session? Do you have planned muscle groups?


Title: Re: No name; just train!
Post by: K_Dogs on September 17, 2014, 04:01:45 PM
I think it was the lack of structure to be honest. I like to keep things simple and try to progress. Using so many different machines meant that I was having to adjust the weight almost every set to find the correct resistance.

I'll have a think about my priorities and hatch a plan.


Title: Re: No name; just train!
Post by: Nic on September 18, 2014, 07:14:53 AM

Any swimmers or freedivers on the forum?

I used to be. Pool (from a child, never particularly good!) but mainly open water swimming as a sport.


Title: Re: No name; just train!
Post by: SuperSi on September 18, 2014, 04:58:52 PM
I swam competitively in my early/mid teens. I wasn't good (or tall) enough to make the effort worth it though.


Title: Re: Re: No name; just train!
Post by: K_Dogs on September 19, 2014, 12:16:05 PM
Had a "nice" session with focus on reps of 10.

Nice and conservative in the Sumo deads to slowly build up lower back again.
No records broken, but it's progress.

(http://tapatalk.imageshack.com/v2/14/09/19/9996338c3db68ea8afcbad95d19262cf.jpg)


Title: Re: No name; just train!
Post by: K_Dogs on September 19, 2014, 12:32:02 PM

Any swimmers or freedivers on the forum?

I used to be. Pool (from a child, never particularly good!) but mainly open water swimming as a sport.
Did you find the open water swimming a bit scary at first?


Title: Re: No name; just train!
Post by: K_Dogs on September 19, 2014, 12:33:21 PM
I swam competitively in my early/mid teens. I wasn't good (or tall) enough to make the effort worth it though.

I bet this taught you plenty of discipline which must carry over well to BB? Did you have to do the crazy early sessions?


Title: Re: No name; just train!
Post by: SCOTTGALTON on September 19, 2014, 08:20:25 PM
progress is progress mate. It's our own private battle. Hows the stomach these days?


Title: Re: No name; just train!
Post by: Nic on September 19, 2014, 10:01:56 PM

Any swimmers or freedivers on the forum?

I used to be. Pool (from a child, never particularly good!) but mainly open water swimming as a sport.
Did you find the open water swimming a bit scary at first?

No not really! If I'm scared of anything in the water it's rocks and other stuff close to the surface. So deep water (ie sea!), or shallower water with just weeds etc (as you tend to get in triathlons) is ok. :) I loved it. It's like being in another world.


Title: Re: Re: No name; just train!
Post by: K_Dogs on September 22, 2014, 11:44:52 AM
Training (5's)

Steady progress in most lifts, nothing crazy. Back is feeling ok, still the major weak link though..

I can now export from Fitnotes on Android which saves me a few minutes of my life :)

FitNotes Workout - Monday 22nd September 2014

** Flat Barbell Bench Press **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

** Sumo Deadlift **
- 120.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Barbell Squat **
- 120.0 kgs x 5 reps
- 140.0 kgs x 5 reps
Not deep enough, nice to feel weight on back though.

** Seated Calf Raise Machine **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps


Title: Re: No name; just train!
Post by: K_Dogs on September 22, 2014, 11:49:29 AM
progress is progress mate. It's our own private battle. Hows the stomach these days?

Hey mate, it's manageable now, I just need to be sensible most of the time.  Thanks for asking.
I'm playing the long game with the progress and trying not to pick up injuries.


Title: Re: No name; just train!
Post by: SuperSi on September 22, 2014, 12:11:38 PM
I bet this taught you plenty of discipline which must carry over well to BB? Did you have to do the crazy early sessions?

I think you're right, mate. Yep, I'd be in the pool at 06:00 then back training again at 19:00. I definitely think it creates a tolerance for higher than average training volume.

Am I right in thinking you were in the Marines? If so, there must have been a positive carry over of discipline and an 'engine' for training capacity.


Title: Re: No name; just train!
Post by: Nic on September 22, 2014, 12:46:27 PM
I bet this taught you plenty of discipline which must carry over well to BB? Did you have to do the crazy early sessions?

I think you're right, mate. Yep, I'd be in the pool at 06:00 then back training again at 19:00. I definitely think it creates a tolerance for higher than average training volume.


Definitely.

Isn't that right Lewis Rossi! (And Rich G)


Title: Re: No name; just train!
Post by: K_Dogs on September 23, 2014, 12:27:19 PM
I bet this taught you plenty of discipline which must carry over well to BB? Did you have to do the crazy early sessions?

I think you're right, mate. Yep, I'd be in the pool at 06:00 then back training again at 19:00. I definitely think it creates a tolerance for higher than average training volume.

Am I right in thinking you were in the Marines? If so, there must have been a positive carry over of discipline and an 'engine' for training capacity.
Yeah I was a Royal Marines Commando about 12 years ago now (feeling old). I think that the most valuable lesson to learn is self-discipline and the armed forces are the best in the world for teaching that. Once you realise that your mind controls your body and not the other way around then you should be set for good things to come. A hidden drive that comes from within is probably a common trait that most advanced bodybuilders share. If we could bottle it (in a BP logo bottle of course) then weíd be millionaires Rodney!  ;D
I have always respected the discipline of swimmers with the unsociable training hours especially in the winter when the thought of getting wet at silly oíclock is not desirable.



Title: Re: No name; just train!
Post by: Maveric Matt on September 23, 2014, 12:49:11 PM
Have you made any long term goals, mate?


Title: Re: Re: No name; just train!
Post by: K_Dogs on September 24, 2014, 11:57:21 AM
Today was an enjoyable 'hypertrophy' day. Feeling a little sore from Monday's heavy session plus swimming yesterday.

FitNotes Workout - Wednesday 24th September 2014

** Cable Face Pull ** Excellent warm up exercise.
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps
- 4.0 kgs x 12 reps

** Plate Loaded Seated Overhead Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Chin Up **
- 10.0 kgs x 10 reps
- 5.0 kgs x 6 reps
- 3 reps

** Dips **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Decline Crunch **
- 12 reps
- 10 reps

** Cable Curl one arm **
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps


Title: Re: No name; just train!
Post by: K_Dogs on September 24, 2014, 12:33:57 PM
Have you made any long term goals, mate?

Good question mate. I had to think about this one.

Long term has always been to win my weight class in a decent line up. I need a 1st place trophy to go with my 2nd, 3rd, 4th and the Ďalso competedí medals.

To meet the long term goals I've made short term goals of achieving 5 Rep PR's in the bench, Sumo dead and squats. Whilst training to hit these numbers I'm also trying to bring up my 10 rep maxes which I hope with have a hypertrophy carry over.
More mass all over would be nice, but I might have to settle for bringing out weak areas.

Iíd like to think that Iíll hit the stage next year or the year after.


Title: Re: No name; just train!
Post by: Maveric Matt on September 24, 2014, 12:51:03 PM
Have you made any long term goals, mate?

Good question mate. I had to think about this one.

Long term has always been to win my weight class in a decent line up. I need a 1st place trophy to go with my 2nd, 3rd, 4th and the ‘also competed’ medals.

To meet the long term goals I've made short term goals of achieving 5 Rep PR's in the bench, Sumo dead and squats. Whilst training to hit these numbers I'm also trying to bring up my 10 rep maxes which I hope with have a hypertrophy carry over.More mass all over would be nice, but I might have to settle for bringing out weak areas.

I’d like to think that I’ll hit the stage next year or the year after.



Agree with that one, ate.  That's my plan with my current squatting.


Title: Re: Re: No name; just train!
Post by: K_Dogs on September 26, 2014, 12:21:27 PM
This session seemed to take a long time, probably due to being cramped in my gym as I need to tidy up the junk.
Happy with the bench progress. Those reps predict a 110kg+ 1RM, which would be an all time PB. Happy to stay on track for 5 reps @ 1.5 bodyweight for now. Had to cut Sumo's short as the house was going to full down. Definitely need foam bumper pads.

FitNotes Workout - Friday 26th September 2014

** Flat Barbell Bench Press **
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps

** Sumo Deadlift **
- 115.0 kgs x 6 reps - Too much noise in home gym, need foam matt
- 95.0 kgs x 8 reps - Working on speed.

** Barbell Squat **
- 67.5 kgs x 30 reps in 2 mins, no chance of a good set after the other exercises.

** Ab-Wheel Rollout **
- 10 reps


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 01, 2014, 12:24:00 PM
It was a bit of mixed bag today. I missed Monday's session so just went with the flow, probably not the best day for max bench, but it went ok.

FitNotes Workout - Wednesday 1st October 2014

** Flat Barbell Bench Press **
- 100.0 kgs x 3 reps +2 spotted, tiny spot on 4th, more help on 5th. All cleans reps just touching chest.
- 92.5 kgs x 5 reps

** Sumo Deadlift **
- 100.0 kgs x 10 reps
- 120.0 kgs x 10 reps - Mixed set, forgot chalk!

** Pendlay Row **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Chin Up **
- 10 reps

** Barbell Squat **
- 60.0 kgs x 35 reps

Diet
Going to up protein a little and see how it impacts fat/weight gain.


Title: Re: No name; just train!
Post by: Toby on October 01, 2014, 12:31:43 PM
Good strength on the benching mate, percentage of BW ratio that is top dollar  ;D


Title: Re: No name; just train!
Post by: K_Dogs on October 01, 2014, 01:25:13 PM
Good strength on the benching mate, percentage of BW ratio that is top dollar  ;D

Thanks mate, it was 1.5 x BW. Getting there slowly, I haven't pursued flat bench for years, just need a few more reps.


Title: Re: No name; just train!
Post by: Maveric Matt on October 02, 2014, 12:56:19 PM
Strength is definitely on the up, bud  :)


Title: Re: No name; just train!
Post by: K_Dogs on October 03, 2014, 12:10:52 PM
Strength is definitely on the up, bud  :)
I'm forever on your heels, slowly but surely...


Title: Re: No name; just train!
Post by: K_Dogs on October 03, 2014, 12:21:21 PM
I wasnít 100% sure what I was going to train today due to being out of my regular routine, so when I saw the gyms bench press challenge I thought Iíd give it a whirl. Bodyweight bench for as many as possible. They rounded me down to 65kg as I was 66kg. I matched the current record of 25 reps. The 26th was three quarters there, but I just couldnít lock out.
Elbows and triís are already a bit tender and the pump was insane!

The rest of the workout was a bit freestyle
Cable cross-overs
Dumbbell laterals
Dumbbell curls
Face pulls
Chin-ups and pull-ups
Decline sit ups - Going to include these more frequently as they felt hard which suggests my core will benefit.

Diet
Instead of going up and down with calories Iíve set them at 2400kcal every day. Protein is consistently above 150g.


Title: Re: No name; just train!
Post by: ben-howard on October 03, 2014, 04:27:35 PM
Great work with the challenge mate


Title: Re: No name; just train!
Post by: K_Dogs on October 07, 2014, 04:59:24 PM
Great work with the challenge mate

Thanks - I tried to bench again today, but I was just too broken from lack of sleep and stress over the weekend (new born + toddler + sick wife). So I think it's time for a little break.
Training the big moves twice a week has been fun, however I feel like I need a little more volume now.

What were your reasons for moving from a full body to a push / pull / legs setup?


Title: Re: No name; just train!
Post by: ben-howard on October 07, 2014, 08:47:09 PM
Yeah telltale signs of needing a break, for me I feel I need more volume and to be honest all that have achieved what I want, have done so with the bodypart splits, more volume hitting each muscle harder, I also get stronger much quicker with the extra recovery and blasting each part, not sure why though?


Title: Re: No name; just train!
Post by: Nic on October 07, 2014, 10:53:28 PM
Apologies if I've missed this, but what swimming are you doing Keith?


Title: Re: No name; just train!
Post by: K_Dogs on October 08, 2014, 12:16:10 PM
Yeah telltale signs of needing a break, for me I feel I need more volume and to be honest all that have achieved what I want, have done so with the bodypart splits, more volume hitting each muscle harder, I also get stronger much quicker with the extra recovery and blasting each part, not sure why though?

Learning from those that have succeeded is a no brainer, why we decide to over think it I'll never know  ::)
The proof is in the offseason pudding as they say.


Title: Re: No name; just train!
Post by: Nic on October 08, 2014, 12:19:31 PM

The proof is in the offseason pudding as they say.

Mmmm.... pudding... :P


Title: Re: No name; just train!
Post by: K_Dogs on October 08, 2014, 12:20:44 PM
Apologies if I've missed this, but what swimming are you doing Keith?
Hey Nic, whatever my swimming is I won't be doing it anywhere near you with your ripped back shots on Instagram. Talk about show us up!!!

I'm a shocking swimmer, so in an attempt to overcome a mild fear I'd like to do some freediving as I actually prefer swimming under the water as opposed to splashing about on top.
I have a vision of first doing some pool work them progressing to a lake or the sea (nervous just talking about it)..


Title: Re: No name; just train!
Post by: Nic on October 08, 2014, 03:53:21 PM
Nice! (and thanks for the compliment - I should thank YOU for being part of the reason I even thought to go swimming today!)

If I can help in any way re open water swimming just let me know. As I'm sure you can imagine most of the challenges are psychological not about the swimming at all. One thing - I promise you that you WILL NOT SINK and also that there's no other living thing in that water which is remotely interested in coming anywhere near you :)


Title: Re: No name; just train!
Post by: K_Dogs on October 09, 2014, 01:58:45 PM
Thanks Nic. I'm such a beginner that I need some basic drills that will ultimately help with technique.
I've started practicing just leg kicks with a float etc, if you have any suggestions that'll be great.


Title: Re: No name; just train!
Post by: Nic on October 09, 2014, 03:54:42 PM
Hm let me have a think mate. Drills to do in the pool which would ultimately be useful for open water, yes?

Will you be wearing a wetsuit in ow? Will you be doing mass participation events or solo swims? (There's a reason for asking). I used to coach open water so will dig back through that bit of my brain :)


Title: Re: No name; just train!
Post by: Nic on October 10, 2014, 01:04:05 PM
A few blog posts from back in the day which may or may not be useful/interesting

(Key points we used to teach were acclimatisation, sighting, turning, drafting and mass starts - this was specific to newbie triathletes)

https://thefitwriter.wordpress.com/2010/05/15/open-water-coaching-for-triathletes/
https://thefitwriter.wordpress.com/2010/08/20/open-water-coaching-from-keri-anne-paynes-coach/

I'll get back to you with resources re pool drills :)

Is it just front crawl? Or other strokes?


Title: Re: No name; just train!
Post by: K_Dogs on October 10, 2014, 02:15:51 PM
Blooming hell Nic! Swam the Channel twice you lunatic. I couldn't sleep for 14 hours let alone swim.
Very interesting and impressive content on your blog, you've got a new follower.

I have issues with all strokes to be honest  :(


Title: Re: No name; just train!
Post by: Nic on October 10, 2014, 02:23:44 PM
Yeahhh... I'm not sure what I was thinking. And I quite possibly was more or less asleep for some of it ;)

A friend of mine just did his 4th (!) And the "Queen of the Channel" has swum it solo 43 times. Yes, 43.

Those posts are very old, these days it's mostly BB stuff obviously.

I can only really give advices on front crawl.


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 13, 2014, 11:56:46 AM
Had a nice volume-y workout today. Conscious of lower back and hips, however the session went well.

FitNotes Workout - Monday 13th October 2014

** Chin Up - different grip each set**
- 15.0 kgs x 6 reps (aim was 8 I blame the rubbish weight belt as someone stole the dipping belt)
- 10.0 kgs x 6 reps
- 15.0 kgs x 4 reps

** Pendlay Row **
- 60.0 kgs x 8 reps
- 69.0 kgs x 6 reps
- 78.0 kgs x 4 reps (random weights due plates being in lbs)

** Hammer Strength Pull Down Row **
- 30.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Cable Curl ** (Super set with Rope push downs)
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

** Rope Push Down ** (Super set with Cable curls)
- 11.0 kgs x 10 reps
- 11.0 kgs x 10 reps
- 11.0 kgs x 9 reps

** Hyperextension Lower Back **
- 12 reps
- 10.0 kgs x 10 reps - these were hard, definitely going to keep adding weight.
- 10.0 kgs x 8 reps

** Foam Rolling **
- 05:00

** Stretching **
- 05:00

Diet has been shocking over the weekend due to a mild upset stomach situation, but we're back on track today.

Watched Generation Iron for the first time, so I'm feeling motivated (and using 3/4 reps) 8)


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 15, 2014, 11:51:57 AM
Had a cracking session today, lungs were burning, I was dizzy and panting like a dog in a Sauna!
Had to mix things up a little when equipment wasn't available etc.

FitNotes Workout - Wednesday 15th October 2014

** Barbell Hack Squat **
- 100.0 kgs x 8 reps
- 122.5 kgs x 6 reps
- 127.5 kgs x 4 reps

** Bulgarian Split Squats (dumbbells) ** (SS with Delts)
- 60.0 kgs x 8 reps (30kg per hand)
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Plate Loaded Seated Overhead Press ** (SS with split squats)
- 72.5 kgs x 8 reps
- 82.5 kgs x 6 reps
- 90.0 kgs x 4 reps

** Dumbbell Laterals **
- 10.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Cable Face Pull **
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps
- 8.5 kgs x 12 reps

** Hyperextension Lower Back **
- 8 reps
- 10 reps

Diet.
To work on upping protein I had half a kilo of steak at Gaucho last night :D before watching Edd Sheeran at the o2.


Title: Re: No name; just train!
Post by: Maveric Matt on October 15, 2014, 01:21:25 PM
Looks a good session mate! Still in the works gym?

Steak and the concert sounds good too  :)


Title: Re: No name; just train!
Post by: ben-howard on October 15, 2014, 03:12:52 PM
looks like everything is going great mate! thats a killer of a steak and will definitly help you up your protein  ;D

i went to see ed sheeran at the 02 a couple of years ago, class act! crazy talented, with just his voice, a gituar and a loop pedal crazy what that man can do!  8)


Title: Re: No name; just train!
Post by: K_Dogs on October 16, 2014, 11:31:58 AM
Looks a good session mate! Still in the works gym?

Yeah I'm spoilt at the moment, not having to get up at silly o'clock to train. Nice to have some variety too.


Title: Re: No name; just train!
Post by: K_Dogs on October 16, 2014, 11:33:02 AM
i went to see ed sheeran at the 02 a couple of years ago, class act! crazy talented, with just his voice, a gituar and a loop pedal crazy what that man can do!  8)
Totally agree, he is very talented and it was a great experience.


Title: Re: No name; just train!
Post by: K_Dogs on October 16, 2014, 11:33:48 AM
Feeling some serious leg and glute doms today  :'(


Title: Re: No name; just train!
Post by: SCOTTGALTON on October 16, 2014, 07:39:42 PM
got to love steak. Sounds like everything is going smoothly now mate


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on October 17, 2014, 11:55:36 AM
got to love steak. Sounds like everything is going smoothly now mate
Doesn't get much better or manly that lifting weights and eating meat ayyy 8)


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 17, 2014, 11:58:30 AM
I was a little pressed for time, so it went freestyle on arms.

FitNotes Workout - Friday 17th October 2014

** Flat Dumbbell Bench Press **
- 35.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 42.0 kgs x 4 reps  (resting dumbbells on quads with severe DOMS was fun  ::) )

** Incline Hammer Strength Chest Press **
- 80.0 kgs x 8 reps
- 102.5 kgs x 4 reps
- 97.5 kgs x 4 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 4 reps

** Cable Crossover **
- 4.0 kgs x 10 reps
- 4.0 kgs x 8 reps drop set
- 3.0 kgs x 6 reps

** Seated Incline Dumbbell Curl ** (SS Arms)
- 14.0 kgs x 10 reps

** Dumbbell Kickbacks ** (SS Arms)
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Dumbbell Concentration Curl **
- 14.0 kgs x 5 reps

** Dumbbell Curl **
- 18.0 kgs x 10 reps

** Decline Crunch **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Diet
Nando's for Lunch today, Friday tradition and all.


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 20, 2014, 12:23:31 PM
Back focus session today, plenty of pulling and rowing shizz.
Used EZ Bar for Pendlay rows, felt better with close grip, but prefer barbell.

FitNotes Workout - Monday 20th October 2014

** Chin Up **
- 10.0 kgs x 8 reps
- 15.0 kgs x 6 reps
- 20.0 kgs x 4 reps

** Pendlay Row **
- 60.0 kgs x 8 reps
- 69.0 kgs x 6 reps
- 75.5 kgs x 4 reps

** Hammer Strength Pull Down Row ** (Back Super Set)
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hammer Strength Row ** (Back Super Set)
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Rope Push Down **
- 11.0 kgs x 10 reps

** Hyperextension Lower Back **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Barbel Drag Curls **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** V-Bar Push Down **
- 13.0 kgs x 10 reps
- 13.0 kgs x 10 reps
1 x rope press downs

** Dumbbell Concentration Curl **
- 14.0 kgs x 6 reps
- 14.0 kgs x 6 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps
Just for fun and to fry them.

Diet
Working to add more protein to breakfast.
Spent day at Legoland yesterday and mostly suffered from lack of water....  Poor planning, must think further ahead.


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 22, 2014, 11:44:38 AM
Today's session took longer than expected and I had brain fog on the lbs to kg conversion which led to some stupid loading mistakes, despite this it was a tough session and the Bulgarian's were disgusting.
Only managed 2 sets on later exercises due to time.

FitNotes Workout - Wednesday 22nd October 2014

** Barbell Hack Squat **
- 105.0 kgs x 8 reps
- 130.0 kgs x 8 reps
- 132.5 kgs x 7 reps

** Bulgarian Split Squats (dumbbells) **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Plate Loaded Seated Overhead Press **
- 65.0 kgs x 10 reps
- 85.0 kgs x 6 reps
- 105.0 kgs x 4 reps

** Dumbbell Laterals **
- 12.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Face Pull **
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps

Diet.
Up early to cook some eggs in my quest for an early protein shot.


Title: Re: No name; just train!
Post by: Maveric Matt on October 22, 2014, 12:46:30 PM
Good weights on the BB hacks there mate - a real improvement!  :)


Title: Re: No name; just train!
Post by: K_Dogs on October 23, 2014, 10:28:07 AM
Good weights on the BB hacks there mate - a real improvement!  :)

Cheers mate, the pain of these is all down to you, I must stop reading your journal  ;D
The last set was meant to be 4 reps, so I think that I have 140kg in me.

Best of all, my lower back is very happy with hacks whilst excluding squats and deads of for a while.


Title: Re: No name; just train!
Post by: Maveric Matt on October 23, 2014, 12:44:45 PM
Good weights on the BB hacks there mate - a real improvement!  :)

Cheers mate, the pain of these is all down to you, I must stop reading your journal  ;D
The last set was meant to be 4 reps, so I think that I have 140kg in me.

Best of all, my lower back is very happy with hacks whilst excluding squats and deads of for a while.

Yep, very lower back friendly - I don't bother with a belt at all.  Do you use one for much?


Title: Re: No name; just train!
Post by: K_Dogs on October 24, 2014, 11:43:05 AM
Yep, very lower back friendly - I don't bother with a belt at all.  Do you use one for much?

I only use a belt for max attempt squats, so that's very rarely these days. I think it helps to keep you aware of your core?


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 24, 2014, 11:49:27 AM
No training partner today, so getting the dumbbells up was harder. Delts are suffering a bit from all the machine work, so will keep an eye on that.
Tried some cable crossovers first to stimulate the pecs, it didn't have a massive impact on the pressing.
Arms were freestyle - Seated, standing, reverse etc etc. Just hit from every angle for a change.

FitNotes Workout - Friday 24th October 2014

** Cable Crossover ** Alternated with Dumbbell press (below)
- 3.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps

** Flat Dumbbell Bench Press **
- 35.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 42.0 kgs x 3 reps
- 27.5 kgs x 5 reps

** Incline Hammer Strength Chest Press **
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 4 reps

Tried another chest machine, but didn't feel good on my Delts.

** Seated Incline Dumbbell Curl **
- 16.0 kgs x 8 reps
- 16.0 kgs x 6 reps
- 14.0 kgs x 6 reps

** Straight bar Cable Press Down **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Decline Crunch **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

Diet - Scrambled eggs every morning are doing the business for morning protein. 67kg this morning which I'm happy with. Not sure if I need to go up much more, ok maybe over Christmas!


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 27, 2014, 01:02:47 PM
Trained at home today, it was great to be back in my own rack. The layers or dust and labrador hair just add to hardcore-ness :P
Tweaked my neck in the night searching for a stray dummy under the crib at 3am. Nothing serious, but looking left is a mission. I was conscious of aggravating it during my session.

FitNotes Workout - Monday 27th October 2014

** Chin Up **
- 10.0 kgs x 8 reps
- 15.0 kgs x 6 reps
- 20.0 kgs x 6 reps

** Dorian Barbell Row **
It has been Ssoooo long since I barbell rowed and it "I like it a lot" (said in my best Dumb & Dumber voice)
- 75.0 kgs x 8 reps
- 85.0 kgs x 6 reps
- 95.0 kgs x 4 reps (not clean or proud of these)
- 75.0 kgs x 5 reps

** Barbell Curl ** (SS)
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Band Press downs ** (SS)
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps

** Slam Ball Curls **
Try these with a heavy medicine ball etc, they hit your outer bi, (the brachialis I assume). You have to squeeze the ball otherwise you drop it, unusual and enjoyable.
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

1 quick set of Tricep overhead extensions with said slam Ball.


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 29, 2014, 12:17:59 PM
Trained alone today in the works gym. Pace was quicker and I paid for it. After Hacks and split squats I was feeling pretty sick and the rest of the session was compromised a little.
I didn't really care as I hit a PB in barbell Hacks with more in the tank!

FitNotes Workout - Wednesday 29th October 2014

** Barbell Hack Squat **
- 110.0 kgs x 8 reps
- 130.0 kgs x 6 reps
- 140.0 kgs x 7 reps

** Bulgarian Split Squats (dumbbells) **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps (felt very sick from this point)

** Plate Loaded Seated Overhead Press **
- 80.0 kgs x 8 reps
- 105.0 kgs x 6 reps
- 112.5 kgs x 4 reps

** Cable Face Pull **
- 6.0 kgs x 15 reps
- 7.0 kgs x 12 reps

** Seated Dumbbell Lateral Raise **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Seated Ham Curl Machine **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps


Title: Re: No name; just train!
Post by: Maveric Matt on October 30, 2014, 01:48:13 PM
Nice progression and PB mate! It looks to me like your first set was way too light?
What sort of height is the bench on the split squats and what is your foot position? This was an issue for me when i got to a certain weight  :-\


Title: Re: Re: No name; just train!
Post by: K_Dogs on October 30, 2014, 01:49:56 PM
I had to train two days on the bounce and my pressing suffered.
Feeling pleasantly sore from yesterday's Hacks.

FitNotes Workout - Thursday 30th October 2014

** Flat Dumbbell Bench Press **
- 35.0 kgs x 8 reps
- 40.0 kgs x 4 reps 
- 40.0 kgs x 4 reps
(Delts fried from yesterday so these suffered).

** Incline Hammer Strength Chest Press **
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 4 reps

** Cable Crossover **
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 20.0 kgs x 10 reps (strict drop sets)
- 12.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Cable Kickbacks **
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps (lovely long head burn)

** Decline Crunch **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

Diet
Weight increased slightly to 67kg, but looking leaner and fuller which I can't complain about.
Happy with the switch to two scrambled eggs in a little butter every morning to replace Oats for a while.


Title: Re: No name; just train!
Post by: K_Dogs on October 30, 2014, 02:05:32 PM
Nice progression and PB mate! It looks to me like your first set was way too light?
What sort of height is the bench on the split squats and what is your foot position? This was an issue for me when i got to a certain weight  :-\

Cheers. Yeah, it was definitely too light, I'm still finding my weights with these, however I find that as the sets progresses the movement gets easier. So during the 110kg set I can't imagine that I'll be able to do 140kg. Very strange.

For the split squats, I use a standard gym bench, wraps to help keep hold of the dumbbells and I wear flat shoes (Vibrams). I place my front foot just far enough to have the leg at right angles when at the bottom, of maybe very slightly back so the knee comes over my foot. Balance is a major issue though and takes some concentration. I think that barbell would be a lot harder, but I haven't tested it yet.


Title: Re: No name; just train!
Post by: Maveric Matt on October 31, 2014, 10:56:18 AM
I know what you mean about the first set of BB hacks.  I find my form is easier when under more load.

On the slip squats, the foot on the bench, on it's side or 'laces' on the bench?


Title: Re: No name; just train!
Post by: K_Dogs on November 03, 2014, 01:40:36 PM
I know what you mean about the first set of BB hacks.  I find my form is easier when under more load.

On the slip squats, the foot on the bench, on it's side or 'laces' on the bench?

It's laces, but the foot does rotate a little. Have you tried dumbbells yet?


Title: Re: No name; just train!
Post by: Maveric Matt on November 03, 2014, 01:49:57 PM
I find i need to 'twist' my foot so i'm on the side and ankle to give the stability.
I did, but only once - as i had already decided they had run their course on that cycle.  When I do them again, ill start with them instead of BB.  Not sure why i couldn't get into then groove with them?
Are you still enjoying them and getting stimulation?


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 03, 2014, 01:50:24 PM
I went out out on Friday, so today was always going to be a struggle. Not proud of myself. Anyway, my bench was suffering from being so late in the week, so I hit bench again today with a maintenance session to get it back to Monday's. Tried to fly, but I still rate it as a dangerous exercise, far too easy to pull something.

FitNotes Workout - Monday 3rd November 2014

** Flat Dumbbell Bench Press **
- 35.0 kgs x 8 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps DS
- 20.0 kgs x 6 reps

** Incline Dumbbell Fly **
- 18.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps

** Barbell Curl **
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 18.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 10.0 kgs x 6 reps
- 5.0 kgs x 6 reps
- 2.5 kgs x 6 reps
Absolutely fried them....

** Standing Calf Raise **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Leg Press ** testing these are machine isn't ideal.
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

Diet- Varied over the weekend, but consistently better. Feeling this is the best I've looked at this weight, so the future is potentially bright!


Title: Re: No name; just train!
Post by: K_Dogs on November 03, 2014, 01:56:19 PM
Are you still enjoying them and getting stimulation?

After hacks I absolutely hate them, to the point that I have to have a word with myself just to get through 2 sets per leg, the last few reps are disgusting. However I do feel that the entire area gets stimulated and also my lower back is protected.

Thinking of switching to Front squats after these have run their course.


Title: Re: No name; just train!
Post by: Maveric Matt on November 03, 2014, 01:56:46 PM
*Rummages through his drawers for his posing trunks.......... :D


Title: Re: No name; just train!
Post by: Maveric Matt on November 03, 2014, 01:59:38 PM
Are you still enjoying them and getting stimulation?

After hacks I absolutely hate them, to the point that I have to have a word with myself just to get through 2 sets per leg, the last few reps are disgusting. However I do feel that the entire area gets stimulated and also my lower back is protected.

Thinking of switching to Front squats after these have run their course.

I'll try them again soon me thinks.  Funny - I was going to do them next too! (bit scary too)


Title: Re: No name; just train!
Post by: Toby on November 03, 2014, 02:03:54 PM
Flash bollocks here has a new toy at the gym, a proper hack squat machine  8)

Just saying!


Title: Re: No name; just train!
Post by: K_Dogs on November 03, 2014, 02:15:37 PM
Flash bollocks here has a new toy at the gym, a proper hack squat machine  8)

Just saying!

Old skool is the new cool  :D


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 05, 2014, 02:30:42 PM
Legs & Delts
Felt like puking again after hacks and split leg squats. Delts were severely compromised.

FitNotes Workout - Wednesday 5th November 2014

** Barbell Hack Squat **
- 120.0 kgs x 8 reps
- 140.0 kgs x 6 reps
- 150.0 kgs x 2 reps (was losing form and wiped out from above set so added a little drop set as punishment).
- 100.0 kgs x 10 reps

** Bulgarian Split Squats (dumbbells) **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Plate Loaded Seated Overhead Press ** Completely lost focus on the weight as I'm constantly converting lbs to kg. Need to sort this out.
- 80.0 kgs x 10 reps
- 95.0 kgs x 6 reps
- 100.0 kgs x 4 reps

** Seated Dumbbell Lateral Raise **
- 12.0 kgs x 10 reps
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps
Only 9kg, but doing these strict is effective.

** Cable Face Pull **
- 6.0 kgs x 10 reps
- 7.0 kgs x 10 reps
- 8.0 kgs x 10 reps

** Preacher Cable Crunch **
- 10.0 kgs x 10 reps
- 12.0 kgs x 10 reps
Ages since doing these, fun to try a couple of sets.
Diet
Had Nandos today for a protein shot. ;D


Title: Re: No name; just train!
Post by: Toby on November 05, 2014, 04:47:43 PM
Nice diet plan mate

I do the same if I have an unsatisfactory heavy set, drop into a lighter punisher. Glad to see I am not alone with that mindset


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on November 07, 2014, 01:28:40 PM
Nice diet plan mate

I do the same if I have an unsatisfactory heavy set, drop into a lighter punisher. Glad to see I am not alone with that mindset
Too true, a little punishment plus some more TUT, win win situation.


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 07, 2014, 01:34:09 PM
Back and Tri session followed by Swimming. Going to sleep well tonight (if the children don't wake up).

FitNotes Workout - Friday 7th November 2014

** Chin Up **
- 10.0 kgs x 8 reps
- 15.0 kgs x 6 reps
- 21.5 kgs x 5 reps
- 6 reps @ BW 5 seconds rest from here down.
- 2 reps @BW
- 1 rep @BW
- 1 rep @BW

** Barbell Row **
- 60.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 80.0 kgs x 6 reps Underhand grip.
- 60.0 kgs x 10 reps - fine line on heavier weights vs form. Will keep at these.

** Hammer Strength Pull Down Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** V-Bar Push Down ** (Tricep superset)
- 37.5 kgs x 10 reps
- 37.5 kgs x 10 reps
- 37.5 kgs x 10 reps

** Cable Kickbacks ** (Tricep superset)
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Decline Crunch **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps full range, engaging core, no momentum.

** Hanging Knee Raise **
- 12 reps
- 12 reps

** Swimming **
- 20:00 minutes (mainly under water)

Diet. Being slightly down on calories for a few days has brought abs out more, reduction was unintentional.


Title: Re: No name; just train!
Post by: K_Dogs on November 10, 2014, 01:35:57 PM
Chest & Bi's - Proper Monday morning bro body parts.

FitNotes Workout - Monday 10th November 2014

** Flat Dumbbell Bench Press **
(No spotter so had to stick with 40's, finished with a punishing drop set)
- 40.0 kgs x 8 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 3 reps
- 30.0 kgs x 6 reps
- 18.0 kgs x 6 reps

** Incline Hammer Strength Chest Press **
(Incredibly hard after the above drop set, included slow negatives on final rep of each set)
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 100.0 kgs x 4 reps

** Dumbbell Hammer Curl ** (Bi Superset No Rest)
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps

** Fixed Barbell Curls ** (Bi Superset No Rest)
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps

** Seated Incline Dumbbell Curl **
(Tried curling both arms together and preferred it, reduces set duration too)
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Crossover **
- 3.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps


Diet
I've set myself a challenge to eat meat & nuts everyday for breakfast this week.
I started today with Turkey slices, 1 whole egg + 2 egg whites scrabbled in grass fed butter, plus some mixed nuts containing cashews, almonds, macadamia & pistachios.
Weight was tiny bit down to 66.7kg despite a Pizza feast on Saturday.


Title: Re: No name; just train!
Post by: SCOTTGALTON on November 10, 2014, 02:05:42 PM
very Poliquin. The meat and nut breakfast


Title: Re: No name; just train!
Post by: Maveric Matt on November 11, 2014, 01:48:33 PM
Nice session, mate  :)

Dropping the carbs to tighten up a bit?


Title: Re: No name; just train!
Post by: Jaymero on November 11, 2014, 07:19:23 PM
Powerful biceps mate!


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on November 12, 2014, 01:16:35 PM
very Poliquin. The meat and nut breakfast
I won't lie, this was part of the motivation. ::)


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on November 12, 2014, 01:17:02 PM
Nice session, mate  :)

Dropping the carbs to tighten up a bit?
The 29th is fast approaching ::)


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on November 12, 2014, 01:18:25 PM
Powerful biceps mate!
Thanks, I'm currently trying different reps, sets and exercises to try and stimulate some new growth. What's your favourite approach?


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 12, 2014, 01:22:16 PM
Seriously pushed for time today, so I just hit the essentials.

Hit Delts before Bulgarian splits squats as after hitting these I'm totally ruined.

FitNotes Workout - Wednesday 12th November 2014

** Barbell Hack Squat **
- 100.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 140.0 kgs x 8 reps PB
- 150.0 kgs x 4 reps PB

** Plate Loaded Seated Overhead Press **
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 102.5 kgs x 5 reps

** Bulgarian Split Squats (dumbbells) **
- 65.0 kgs x 10 reps PB
- 65.0 kgs x 10 reps

Diet
Had a busy couple of days combined with lowish carbs has dropped BW to 66.4kg. Front upper quads showing some improvements which is encouraging.


Title: Re: Re: No name; just train!
Post by: Maveric Matt on November 12, 2014, 01:44:18 PM
Seriously pushed for time today, so I just hit the essentials.

Hit Delts before Bulgarian splits squats as after hitting these I'm totally ruined.

FitNotes Workout - Wednesday 12th November 2014

** Barbell Hack Squat **
- 100.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 140.0 kgs x 8 reps PB
- 150.0 kgs x 4 reps PB

** Plate Loaded Seated Overhead Press **
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 102.5 kgs x 5 reps

** Bulgarian Split Squats (dumbbells) **
- 65.0 kgs x 10 reps PB
- 65.0 kgs x 10 reps

Diet
Had a busy couple of days combined with lowish carbs has dropped BW to 66.4kg. Front upper quads showing some improvements which is encouraging.

Good going mate!


Title: Re: Re: Re: Re: No name; just train!
Post by: K_Dogs on November 14, 2014, 02:24:12 PM
Seriously pushed for time today, so I just hit the essentials.

Hit Delts before Bulgarian splits squats as after hitting these I'm totally ruined.

FitNotes Workout - Wednesday 12th November 2014

** Barbell Hack Squat **
- 100.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 140.0 kgs x 8 reps PB
- 150.0 kgs x 4 reps PB

** Plate Loaded Seated Overhead Press **
- 80.0 kgs x 8 reps
- 90.0 kgs x 6 reps
- 102.5 kgs x 5 reps

** Bulgarian Split Squats (dumbbells) **
- 65.0 kgs x 10 reps PB
- 65.0 kgs x 10 reps

Diet
Had a busy couple of days combined with lowish carbs has dropped BW to 66.4kg. Front upper quads showing some improvements which is encouraging.

Good going mate!
Cheers mate, slowly creeping up, 150kg almost tears my arms off. Your 160 is very impressive!


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 14, 2014, 02:42:58 PM
Back &  Tri's (home gym)

FitNotes Workout - Friday 14th November 2014

** Barbell Row **
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 85.0 kgs x 6 reps
- 90.0 kgs x 4 reps

** Chin Up **
- 30.0 kgs x 2 reps
- 20.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 10.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 30.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Cable Laterals **
- 12 reps
- 12 reps
- 12 reps

** Cable Face Pull **
- 15 reps (physio band)
- 15 reps
- 15 reps

Diet - stomach is playing up a little so need to be careful of food choices, plus taking a break from Creatine for a while.
Cheeky little off season gym shot.
(http://tapatalk.imageshack.com/v2/14/11/14/d26479e3079588f91da9a8e53819cb91.jpg)


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 19, 2014, 04:15:24 PM
It's been a real busy few days with DIY, shopping, 2 children to entertain, big dog walks and a funeral. I had to switch my brain off and not over think things just to get the last two sessions under my belt.

Monday Chest & Bi

FitNotes Workout - Monday 17th November 2014

** Incline Barbell Bench Press **
- 75.0 kgs x 8 reps
- 85.0 kgs x 6 reps
- 95.0 kgs x 3 reps (not spotter so stayed safe)
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps

Giant bicep / brachialis set (was sore the day after)

** EZ Bar Reverse Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** EZ-Bar Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
--------------------
Wednesday Legs & Delts

Pushed for time so just essentials
This concludes my 6 weeks on this plan, so time for a change as of next week. Thinking front Squat focus.

FitNotes Workout - Wednesday 19th November 2014

** Barbell Hack Squat **
- 125.0 kgs x 8 reps
- 140.0 kgs x 6 reps
- 150.0 kgs x 4 reps

** Bulgarian Split Squats (dumbbells) **
- 70.0 kgs x 10 reps (2 x 35kg was too much today)
- 60.0 kgs x 10 reps

** Plate Loaded Seated Overhead Press **
- 80.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 6 reps

Diet. Has been shocking. Not proud, haven't eaten enough and what I have hasn't been optimal. Still better than your average Bro, but not where I need be.


Title: Re: No name; just train!
Post by: Toby on November 19, 2014, 07:23:48 PM
Feel your pain with the rushed life and less than perfect diet. Just gotta tick the boxes the best we can.

What is your next show target? Excuse me if I missed a post on that!


Title: Re: No name; just train!
Post by: Maveric Matt on November 20, 2014, 10:54:17 AM
Not another DIY (cardio)'er!
What have you been up to bud?
Like Toby says, some is always better than none.  Nice shot too  8)


Title: Re: No name; just train!
Post by: SuperSi on November 20, 2014, 11:55:33 AM
You look really good, mate. Great 'off-season' shape. :)


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 01:02:42 PM
What is your next show target? Excuse me if I missed a post on that!

I'm still undecided to be honest, I'm keen to get back on stage either next year or the year after as my "off-season" has been the best it has ever been and I believe that I can be much better than my previous outing.
Have you decided yet?


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 01:28:21 PM
Not another DIY (cardio)'er!
What have you been up to bud?
Like Toby says, some is always better than none.  Nice shot too  8)

Just a trip to Ikea with my wife who can't assist with the lifting for obvious reasons. Then a load of flat pack furniture to build as a reward!


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 01:33:32 PM
You look really good, mate. Great 'off-season' shape. :)

Cheers, Si, I don't think the camera caught exactly what I was seeing  :-\
Seeing the Shredder off season has been one of my biggest inspirations in years. To be lean and full is where I'm headed.

It has been a hard slog to regain strength whilst not ploughing the weight back on, but I'm back and in some cases stronger than ever before.

I also honestly believe that Peptopro has played a big part from a nutritional side.


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 01:39:11 PM
Quick session again today as we're out for a beer or two tonight for leaving drinks. I didn't want to compromise my session which would have been in the morning. Will probably swim instead.

FitNotes Workout - Thursday 20th November 2014

** Barbell Row **
- 60.0 kgs x 8 reps
- 84.0 kgs x 6 reps
- 92.5 kgs x 4 reps
- 60.0 kgs x 10 reps Pendley rows

** Chin Up **
- 25.0 kgs x 4 reps
- 20.0 kgs x 4 reps
- 15.0 kgs x 4 reps
- 10.0 kgs x 6 reps
- 5.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
-42.5 kg 1 set if close grips curls (for fun).

** Cable Face Pull **
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps

** Rope Push Down **
- 10.0 kgs x 10 reps
- 11.0 kgs x 8 reps

Diet -  Back on track, protein and fluid topped up and warning lights switched off.


Title: Re: No name; just train!
Post by: Maveric Matt on November 20, 2014, 01:48:38 PM
Same and higher weights at a lower bodyweight is a real win-win then!
What sort of macro's are you currently on? Or not bothering to measure?


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 02:02:06 PM
I usually under eat, however my average is around 2300kcal with a goal of 40% Carb, 30% Fat, 30% Protein.
However the reality is that Fat is usually higher due to eating plenty of nuts.

I briskly walk 2 to 3 miles every day so no additional cardio.

Are you monitoring yours?


Title: Re: No name; just train!
Post by: Joe Lyon on November 20, 2014, 02:08:40 PM
Nice offseason condition Keith


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 02:50:02 PM
Recently found a picture of my first ever show, it was a non tested show (EFBB) about 8 years ago. I didn't know about Natural shows at the time. pleased to see that my legs have improved a little since then...
(http://tapatalk.imageshack.com/v2/14/11/20/94c0f6c4d2646a6abe3322e213f84a5c.jpg)


Title: Re: Re: No name; just train!
Post by: Toby on November 20, 2014, 04:49:47 PM
Recently found a picture of my first ever show, it was a non tested show (EFBB)

F***ing juicer  :o 8)


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 05:41:39 PM
Nice offseason condition Keith

Cheers mate  ;D


Title: Re: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 05:44:15 PM
Recently found a picture of my first ever show, it was a non tested show (EFBB)

F***ing juicer  :o 8)

 :o Yeah look at the size of my quads!


Title: Re: No name; just train!
Post by: K_Dogs on November 20, 2014, 05:45:50 PM
Just had a little shot of protein for lunch!



[attachment deleted by admin]


Title: Re: No name; just train!
Post by: Toby on November 20, 2014, 05:57:03 PM
Good effort mate, thats as big as eating an Argall.


Title: Re: No name; just train!
Post by: Maveric Matt on November 20, 2014, 09:23:16 PM
I feel an eating challenge is required and I'll show you weiners how to put it away!  :D

No, I don't measure macros ( well - I did ages ago and my diet is always more or less the same).


Title: Re: No name; just train!
Post by: K_Dogs on November 24, 2014, 11:57:19 AM
Training
Decided to take this week off training. I picked up a cold with the usual sore throat, mild cough etc, so it ties in well with ending a solid 6 weeks of training. I'm secretly happy to end the run of hack squats and Bulgarian split squats for a while  :'(
There's a lot of changes going on with work so I'll need to be a little more flexible with my daily schedule, this isn't something I cope with well as I like to train in the mornings then focus on my working day.

For the first time in along while I can clearly see changes in muscle tone and shape through utilising certain exercises, being leaner has really helped me spot the tiny changes.
  • Hacks really brings out Upper mid quads (rectus femoris)?
  • Hammer curls give the bicep a longer thicker shape when not flexed
  • Seated shoulder press has unexpectedly targeted the medial delts
  • Body weight calf raises (was doing them almost everyday whilst holding the newborn) has helped size
Diet - Will be semi relaxed this week, I like to break from training as well as the monotonous eating.


Title: Re: No name; just train!
Post by: Maveric Matt on November 26, 2014, 01:49:19 PM
That's kind of my philosophy too bud, nice to monitor changes / improvements.
Sounds like a good course of training there too.  I know what you mean about being secretly happy to rest from a certain exercise! I say the most horrible ones are usually the most productive.


Title: Re: No name; just train!
Post by: K_Dogs on November 26, 2014, 02:46:51 PM
That's kind of my philosophy too bud, nice to monitor changes / improvements.
Sounds like a good course of training there too.  I know what you mean about being secretly happy to rest from a certain exercise! I say the most horrible ones are usually the most productive.

I'm rapidly spoiling things during this week off, plenty of rubbish going in  :-[

I think it's the Split legs squats that do most of the damage, both mentally and physically...


Title: Re: No name; just train!
Post by: K_Dogs on November 26, 2014, 04:39:24 PM
Training
I've been toying with a new Routine which is planned to run from next week until Christmas time. The volume will be dictated by time.
The 8,6,4 reps in my previous routine felt effective and I find it easier to motivate myself to work at my maximum when reps are descending, so this time it's 10,8,6.

I haven't really used Rest Pause for any length of time, however I'm going to be aiming for 20 reps using a weight I can only rep out for 4 to 5 reps, I'll then rack the weight, take minimal rest (10 to 20 secs) then go again until 20 reps are completed. I have no idea, how this will go and whether the progress is measureable.


Back & Tri's
Weight chins20 repsRest Pause 3 to 5 rep sets
Pendley Rows10,8,6
Press downs10,8,6
Crushers10,8,6
Hyper Ext10,8,6
Legs & Delts
Front Squats10,8,6
Military press20Rest Pause 3 to 5 rep sets
SLDL10,8,6
Leg extensions10,8,6
Laterals10,8,6
Rear delts10,8,6
Calf raises10,8,6
Chest & Bi's
Flat bench 20Rest Pause 3 to 5 rep sets
Weighted Dips10,8,6
Ez Bar curls20Rest Pause 3 to 5 rep sets
Hammer curls10,8,6
AbsVariousTo failure

Diet
As per usual, however I'm going to try and re-introduce more fruit.
Goal 2500kcal 40% Carb, 30% Fat, 30% Protein.


Title: Re: No name; just train!
Post by: SCOTTGALTON on November 26, 2014, 10:42:32 PM
Always good to have a break. Then come back and kill it
2500 cals 40/30/30 is what I'm on and have been for a while like rocket fuel


Title: Re: Re: No name; just train!
Post by: K_Dogs on December 01, 2014, 05:53:13 PM
First day back and in typical style I'm still carrying a cold plus a minor neck strain down the front into collar bone area, once warm it didn't hold me back.

FitNotes Workout - Monday 1st December 2014 (Busy gym at 15:00)

** Chin Up **
Approx 7 sets with minimal rest to hit 20 reps. Dropped to 15kg as I didn't have 20 at 20kg in me today.
- 20.0 kgs x 5 reps
- 15.0 kgs x 15 reps

** Pendlay Row **
- 60.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 4 reps (no longer a Pendlay so dropped weight)
- 70.0 kgs x 5 reps

** EZ-Bar Skullcrusher **
- 27.5 kgs x 12 reps
- 37.5 kgs x 10 reps
- 47.5 kgs x 8 reps (need a spotter to go heavier)

** V-Bar Push Down **
- 37.5 kgs x 10 reps
- 40.0 kgs x 8 reps
- 42.5 kgs x 6 reps

** Hyperextension Lower Back **
- 12 reps
- 10 reps
These felt incredibly hard.

Diet
Don't go there, had a serious week long break, no real weight gain, but now back on track.
Cardio
Unplanned half a mile sprint to catch train :o


Title: Re: No name; just train!
Post by: K_Dogs on December 01, 2014, 06:32:47 PM
The cheapest pre-workout sup EVER!



[attachment deleted by admin]


Title: Re: No name; just train!
Post by: K_Dogs on December 03, 2014, 06:00:04 PM
Training
Life is pretty tough at the moment, entire family have or are sick, work is crazy, and sleep is hard to come by. It's no wonder I had a mare today, started to warm up on front squats, but inner thigh / groin is ruined from sprinting for train on Monday. Hoping to recover before my Adipower's arrive 8) I improvised from that point onwards and had a play with a few things. One good thing to come out of the session was the Dmitry Klokov Behind Neck Press. I Absolutely loved It!

FitNotes Workout - Wednesday 3rd December 2014

** Barbell Front Squat **
- 40.0 kgs x 8 reps
- 60.0 kgs x 2 reps

** Dmitry Klokov Behind Neck Press **
- 30.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 37.5 kgs x 6 reps

** Military Press (Barbell) ** RP reps @ 50kg
- 37.5 kgs x 6 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** EZ-Bar Curl ** Rest Pause (minimum rest needed)
- 37.5 kgs x 5 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 4 reps
- 37.5 kgs x 3 reps
- 37.5 kgs x 4 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Seated Ham Curl Machine ** (Extension / Curl SS)
- 25.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Leg Extension Machine ** (Extension / Curl SS)
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** SLDL **
- 30.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Leg Press **
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

Diet.
Happy with it, solid macros and slightly fuller whilst staying lean.


Title: Re: No name; just train!
Post by: Toby on December 03, 2014, 08:47:25 PM
At least you got there and got some numbers done buddy. Tough and challenging times are always around, still ticking the boxes is what others fail at.


Title: Re: No name; just train!
Post by: K_Dogs on December 04, 2014, 12:23:34 PM
At least you got there and got some numbers done buddy. Tough and challenging times are always around, still ticking the boxes is what others fail at.

I know it does make me laugh at how people can't train or eat reasonably well during testing times.
I'm not obsessed or some fitness geek, but I owe it to myself to continue doing what is at the core of my existence.


Title: Re: No name; just train!
Post by: SuperSi on December 04, 2014, 04:55:10 PM
Good commitment, mate. Always great to see people digging in and getting on with stuff - in the grand scheme of things, those will be the sessions that result in progress.


Title: Re: No name; just train!
Post by: K_Dogs on December 05, 2014, 03:22:05 PM
Good commitment, mate. Always great to see people digging in and getting on with stuff - in the grand scheme of things, those will be the sessions that result in progress.

Cheers Si, adding sever hamstring DOMS has only compounded the situation  ;D No pain no gainzzzz...


Title: Re: No name; just train!
Post by: Floydy on December 05, 2014, 04:31:08 PM
Lot of work in your session there mate, like the E-Z curl method especially. I do a lot of strict 6-rep training myself, concentrating on the slow, controlled reps. :)


Title: Re: Re: No name; just train!
Post by: K_Dogs on December 05, 2014, 07:17:40 PM
Lot of work in your session there mate, like the E-Z curl method especially. I do a lot of strict 6-rep training myself, concentrating on the slow, controlled reps. :)
Yeah I too like to rep in a very controlled manner, not too slow as too warp tendons etc.


Title: Re: No name; just train!
Post by: K_Dogs on December 05, 2014, 07:24:40 PM
Training
In wasn't until my Tricep's were close to bursting that I figured out I'd messed up my split and was training them for a 2nd time this week!

FitNotes Workout - Friday 5th December 2014

** Flat Barbell Bench Press **
- 83.5 kgs x 20 reps Rest pause, took about 7 sets.

** Dips **
Collar bone / neck still sore, so will keep the weight down. (Definitely no 60kg sets for a while)
- 35.0 kgs x 5  reps
- 20.0 kgs x 8 reps
- 20 reps RP

** EZ-Bar Skullcrusher **
- 27.5 kgs x 10 reps
- 40.0 kgs x 6 reps

** V-Bar Push Down **
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps

** Cable Face Pull **
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

Had some fun with bar only Olympic lifts. It's been about 18 years since I competed as a skinny school kid.

** Clean **
- 20.0 kgs x 10 reps

** Snatch **
- 20.0 kgs x 10 reps
Diet
Not been eating enough. Must do better.
Felt pumped in gym today, seeing the gainzz is encouraging.


Title: Re: No name; just train!
Post by: K_Dogs on December 06, 2014, 12:40:20 PM
Excited.com

(http://tapatalk.imageshack.com/v2/14/12/06/72d02e3b639c9737e7c4dc9e5191e90a.jpg)


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 06, 2014, 03:41:10 PM
they look awsome


Title: Re: No name; just train!
Post by: K_Dogs on December 08, 2014, 01:34:11 PM
they look awsome
  ;D ;D ;D


Title: Re: No name; just train!
Post by: K_Dogs on December 08, 2014, 01:34:48 PM
Today isn't a scheduled squat day, but I think it's about to become one...


Title: Re: No name; just train!
Post by: K_Dogs on December 08, 2014, 05:42:58 PM
Training
Having not back squatted for a while (end of Sept) it was good to get back under the bar and test out the new shoes. I have to remind myself to go easier on the 3 exercises below, however squats in Oly shoes felt great. Toes need to give a tiny tiny bit, but other than that they felt excellent.

FitNotes Workout - Monday 8th December 2014
Simple session, with plenty of care taken to protect my back. Added a few dynamic pulls for fun too.

** Barbell Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** SLDL **
- 60.0 kgs x 10 reps (snatch grip)
- 80.0 kgs x 8 reps (snatch grip)
- 100.0 kgs x 6 reps

** Leg Press **
- 50.0 kgs x 12 reps
- 90.0 kgs x 10 reps
- 120.0 kgs x 10 reps

Diet
It's ok, just need to improve weekend food a little more.


Title: Re: No name; just train!
Post by: Mr Hypertrophy on December 08, 2014, 06:01:39 PM
What benefit do the shoes provide?


Title: Re: No name; just train!
Post by: K_Dogs on December 08, 2014, 07:47:17 PM
What benefit do the shoes provide?


The main reason was to try and protect my hips / lower back.
For me personally they give me extreme stability and allow me to hit parallel and beyond far easier. I've used flat shoes for about a year (Vibrams) then recently found depth more comfortable with 2.5lb plates under my heels. 


Title: Re: No name; just train!
Post by: K_Dogs on December 09, 2014, 12:21:50 PM
Morning Cardio
Low-intensity, fasted fat burning heart rate under controlled conditions. Or "Morning dog walk in dark"

(http://tapatalk.imageshack.com/v2/14/12/09/a7b90d3172d1787fb16b6f7d7afca084.jpg)

Feeling very sore in Hams from SLDL's and upper back from power cleans.


Title: Re: No name; just train!
Post by: Nic on December 09, 2014, 01:59:03 PM
Ah yes good old pre-breakfast fasted LISS aka walking the dog in the morning 😂


Title: Re: No name; just train!
Post by: p0stscript on December 09, 2014, 07:58:11 PM
I love the early morning dog walk, fasted walking here we come.


Title: Re: No name; just train!
Post by: K_Dogs on December 10, 2014, 09:34:52 AM
Inspiration on the morning commute.

(http://tapatalk.imageshack.com/v2/14/12/10/c654eb4415b20d98d0ac920fd0083a86.jpg)


Title: Re: No name; just train!
Post by: Maveric Matt on December 10, 2014, 10:54:06 AM
Raiding the archives with that one, mate!
Will we be expecting to see Kegs and barrels in the home set up?  :D


Title: Re: Re: No name; just train!
Post by: K_Dogs on December 10, 2014, 05:58:53 PM
Raiding the archives with that one, mate!
Will we be expecting to see Kegs and barrels in the home set up?  :D
Considering using a toddler instead, definitely an awkward object to carry.


Title: Re: No name; just train!
Post by: K_Dogs on December 10, 2014, 06:11:06 PM
Training
Squeezed a quick session in a few minutes ago. Wasn't feeling rest pause so switch to 5 rep sets.

FitNotes Workout - Wednesday 10th December 2014

** Flat Barbell Bench Press **
- 83.5 kgs x 5 reps
- 83.5 kgs x 5 reps
- 83.5 kgs x 5 reps
- 83.5 kgs x 5 reps
- 83.5 kgs x 5 reps
- 92.5 kgs x 2 reps
- 92.5 kgs x 2 reps

** Chin Up **
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps

** Decline Crunch **
- 10 reps
- 15.0 kgs x 10 reps

Diet
Good 8)


Title: Re: No name; just train!
Post by: ben-howard on December 10, 2014, 08:13:57 PM
Great benching mate, kubik just released a new book on nutrition if it's anything like Dino training will be well worth a read


Title: Re: Re: No name; just train!
Post by: K_Dogs on December 15, 2014, 11:02:57 PM
Great benching mate, kubik just released a new book on nutrition if it's anything like Dino training will be well worth a read
Cheers Ben, I'll take a look.


Title: Re: No name; just train!
Post by: K_Dogs on December 15, 2014, 11:08:42 PM
I can't actually believe that I've done my back AGAIN! Exactly the same injury as before, but this time on the decent of SLDL's. Back went, yelped and dropped bar on knee (taking chunk of skin with it). Absolutely and totally gutted.

Recently I've been walking around feeling like one heel on my work shoes was higher, but now I realise that my hips must have been out of alignment and causing a huge imbalance in Hams, hips and of course back.


Title: Re: No name; just train!
Post by: p0stscript on December 16, 2014, 01:32:46 PM
hope it's not too serious, and a speedy recovery.


Title: Re: No name; just train!
Post by: Maveric Matt on December 16, 2014, 01:36:41 PM
I can't actually believe that I've done my back AGAIN! Exactly the same injury as before, but this time on the decent of SLDL's. Back went, yelped and dropped bar on knee (taking chunk of skin with it). Absolutely and totally gutted.

Recently I've been walking around feeling like one heel on my work shoes was higher, but now I realise that my hips must have been out of alignment and causing a huge imbalance in Hams, hips and of course back.

That's a shame, mate  >:(
Do you have regular chiro or sports massages to help with the imbalances?
SLDL's are good, but really dodgy, especially with back history.  I'd be temped to ditch them?


Title: Re: No name; just train!
Post by: K_Dogs on December 16, 2014, 04:58:34 PM
hope it's not too serious, and a speedy recovery.

Thanks mate, will take a while, but I know it's possible.


Title: Re: No name; just train!
Post by: K_Dogs on December 16, 2014, 05:04:25 PM
I can't actually believe that I've done my back AGAIN! Exactly the same injury as before, but this time on the decent of SLDL's. Back went, yelped and dropped bar on knee (taking chunk of skin with it). Absolutely and totally gutted.

Recently I've been walking around feeling like one heel on my work shoes was higher, but now I realise that my hips must have been out of alignment and causing a huge imbalance in Hams, hips and of course back.

That's a shame, mate  >:(
Do you have regular chiro or sports massages to help with the imbalances?
SLDL's are good, but really dodgy, especially with back history.  I'd be temped to ditch them?

I'm try to track down a Chiro. SLDL's are definitely going in the "Do not use" category along with Deadlifts.
It happened during my last set to I have the added pleasure of severe DOMS to managed.
Up until this year I had been fairly lucky to avoid any serious injuries.



Title: Re: No name; just train!
Post by: felix on December 17, 2014, 12:46:57 AM
Sorry to hear about your back injury Keith I hope it heals quickly a good chiropractor can be a god send.


Title: Re: No name; just train!
Post by: ben-howard on December 17, 2014, 08:29:46 AM
that sucks keith, i hope it heals quickly for you!


Title: Re: No name; just train!
Post by: K_Dogs on December 18, 2014, 12:17:40 PM
Cheers guys.


Title: Re: No name; just train!
Post by: Glen Danbury on December 18, 2014, 12:25:21 PM
sorry to hear about your back. don't think its the exercise but rather the underlying muscle imbalances.  whether its SLDL or leaning over to pick up a remote something can pop if things are out of whack.

hope you get it sorted


Title: Re: No name; just train!
Post by: K_Dogs on December 18, 2014, 12:29:25 PM
sorry to hear about your back. don't think its the exercise but rather the underlying muscle imbalances.  whether its SLDL or leaning over to pick up a remote something can pop if things are out of whack.

hope you get it sorted

Thanks Glen, yes I totally agree and it's something I need to focus on.


Title: Re: No name; just train!
Post by: K_Dogs on December 18, 2014, 12:29:36 PM
Warning Ė rant of a post.

Initially I thought that this injury wasnít going to be as bad as the previous, but I was hugely mistaken. Itís severe pain directly on the lower spine with radiating pain into the hips. Physio is booked for Tuesday as itís too tender to even be touched yet.
The train commute to work is scarring me mentally. 50 minutes on the train followed by a short walk to my connecting train should take about 2 minutes, however now itís taking nearly 10 minutes to shuffle along like a 90 year old all the time trying not to make too much noise as each stab of pain shoots up my back. The connecting train is now taken standing up as going from seated to standing in the real killer.
I'm literally counting the minutes before I can pop some painkillers, 33 minutes to go!

Warning to all, if the hams and hips are tight or you feel out of alignment, get on the case and fix it with a little mobility work otherwise youíre looking at several months in recovery.

Last time I injured myself I closed this journal, however this time I'm going to document the recovery to aid in my personal motivation and also hopefully help anyone else out there with lower back issues.


Title: Re: No name; just train!
Post by: Nic on December 18, 2014, 12:42:55 PM
Ugh, so sorry to hear this Keith :( I think any of us who have ever had back pain can sympathise. Really hope you can get on the road to recovery soon.


Title: Re: No name; just train!
Post by: Glen Danbury on December 18, 2014, 01:11:55 PM
chin up mate. I was the same after an injury - at one point I was lyibg on the floor in a hallway at work it was that bad.

once the initial pain had subsided after a day or so got on to mobility work and was back squatting within a week


Title: Re: No name; just train!
Post by: K_Dogs on December 18, 2014, 01:21:29 PM
Thanks again guys.

Gutted as I have only worn my Adipower's twice and was looking forward to some serious squatting  :-[


Title: Re: No name; just train!
Post by: Turpin on December 18, 2014, 01:25:46 PM
I know your pain Keith and its no fun .  Ive learned to live with a degree of discomfort which ranges from a mild ache to a blow torch to the arse cheeks and legs .  Strong pain medication and gentle mobility usually sees me moving easier after a week or so BUT it takes months for mine to subside from a severe attack.
  Makes me wonder WTF Im doing presently with my training !

  Hope you are well soon pal.
   T.


Title: Re: No name; just train!
Post by: Maveric Matt on December 18, 2014, 01:46:21 PM
It's already been said but I hope it's better soon, mate  :-[
Lower back stuff is the worst for sure.  I think we all need to have regular appointments to keep us in check and aligned.  MY sports massage guy said to me firmly the last time to just sort it out and see him 4 times a year as a proper planned routine, so that's what I'm going to do too.
Perhaps for yourself the same and a chiro inbetween - say every 3 months too?


Title: Re: No name; just train!
Post by: K_Dogs on December 19, 2014, 11:39:31 AM
I know your pain Keith and its no fun .  Ive learned to live with a degree of discomfort which ranges from a mild ache to a blow torch to the arse cheeks and legs .  Strong pain medication and gentle mobility usually sees me moving easier after a week or so BUT it takes months for mine to subside from a severe attack.
  Makes me wonder WTF Im doing presently with my training !

  Hope you are well soon pal.
   T.

Cheers T, Funny how we seem to quickly forget pain.
Be careful in your lifting and don't take any risks.


Title: Re: No name; just train!
Post by: K_Dogs on December 19, 2014, 12:22:01 PM
Perhaps for yourself the same and a chiro inbetween - say every 3 months too?

Cheer dude, yes  think that some kind of structured follow up will be required.

I have Physio plus whatever else is required planned for the next few months, so hopefully I can agree a plan after that.

I was able to do a tiny bit of mobility work this morning, the range was limited to a cm or two, but I started to try the Cat and Camel. Whilst on all fours you arch your back up then sink your belly down to the floor.


Title: Re: No name; just train!
Post by: K_Dogs on December 23, 2014, 08:49:30 PM
Training
Physio was cancelled last minute so I went to the gym instead..
Everything was well within limits and mostly machines. Considering the injury was only one week ago I'm pleased with the progress. Hip is sore now, but manageable.

FitNotes Workout - Tuesday 23rd December 2014

** Incline Hammer Strength Chest Press **
- 140.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 140.0 lbs x 10 reps

** Plate Loaded Seated Overhead Press **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

** Hammer Strength Pull Down Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 10 reps (both arms together)
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 10 reps

** Turkish getup **
- 8.0 kgs x 4 reps

** Swiss Ball Crunch **
- 10 reps
- 10 reps

** Foam Rolling **
- 05:00

** Stretching **
- 05:00

Diet
It's Christmas, get over it!


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 24, 2014, 08:09:29 PM
good to see your able to train mate. Merry christmas


Title: Re: No name; just train!
Post by: K_Dogs on December 29, 2014, 03:36:49 PM
good to see your able to train mate. Merry christmas

Cheers Scott, I hope you had a great one.


Title: Re: No name; just train!
Post by: K_Dogs on December 29, 2014, 03:41:03 PM
Training

It's a very different mentality when you're cruising in the gym. Just doing enough to progress without aggravating injuries.

FitNotes Workout - Monday 29th December 2014

** Leg Press Horizontal Machine **
Probably did over a 100 reps, due to loads of warm ups.
- 75.0 kgs x 10 reps
- 85.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 105.0 kgs x 10 reps
- 105.0 kgs x 10 reps
- 105.0 kgs x 10 reps

** Incline Hammer Strength Chest Press **
- 140.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 140.0 lbs x 10 reps

** Hammer Strength Row **
- 25.0 kgs x 10 reps strict, with chest on chest pad. No leg drive.
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Turkish getup **
- 8.0 kgs x 2 reps
- 12.0 kgs x 1 rep
- 16.0 kgs x 1 rep

** Kettlebell Swings **
- 12.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Foam Rolling **
- 05:00

** Swiss Ball Crunch **
- 10 reps
- 10 reps

** Leg Raises Swiss Ball **
- 5 reps
- 5 reps

Diet
Never eaten so much cold meat, but I'm certainly not complaining  ;D


Title: Re: No name; just train!
Post by: SCOTTGALTON on December 30, 2014, 04:14:27 PM
very hard mindset mate but it's better than doing nothing or getting injured again. Time and recovery and you'll be back squatting again


Title: Re: Re: No name; just train!
Post by: K_Dogs on December 30, 2014, 08:02:04 PM
very hard mindset mate but it's better than doing nothing or getting injured again. Time and recovery and you'll be back squatting again
Too true mate and today I was able to front Squat!


Title: Re: No name; just train!
Post by: K_Dogs on December 30, 2014, 08:03:33 PM
Trained again today, just because I could.
Really pleased to front Squat!

FitNotes Workout - Tuesday 30th December 2014

** Barbell Front Squat **
- 20.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 47.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 57.5 kgs x 10 reps

** Flat Barbell Bench Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Swiss Ball Crunch **
- 10 reps
- 10 reps

** Plank **
- 01:00
- 01:00

Diet
Getting the protein back up.


Title: Re: No name; just train!
Post by: K_Dogs on January 05, 2015, 01:42:30 PM
Training
In an attempt to strive for a more hip and core stability I've gone all keeno on the volume. Seemed like a good idea in theory, but after a few sets you quickly wish you hadn't started anything so stupid... Not big weight, but huge volume on Front squats. Back held out well, so feeling like I've earnt my food for the day.

FitNotes Workout - Monday 5th January 2015

** Barbell Front Squat **
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps

** Seated Ham Curl Machine ** (slow negative)
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Leg Press Calve Toe Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

Diet
It's not been too bad over the festive period, maybe a little bit too much alcohol on a daily basis.
Going to give the 5/2 a whirl to drop a couple of pounds and get back to being sharper.


Title: Re: No name; just train!
Post by: Maveric Matt on January 05, 2015, 01:56:41 PM
That's a fair bit of volume, mate! Good stuff! 100 rep front squat takes some doing.  How was the lower back after that lot?
Volume is good now and again to mix it up, planning on something along those lines too.


Title: Re: No name; just train!
Post by: K_Dogs on January 05, 2015, 04:09:53 PM
That's a fair bit of volume, mate! Good stuff! 100 rep front squat takes some doing.  How was the lower back after that lot?
Volume is good now and again to mix it up, planning on something along those lines too.

Cheers dude, very proud considering the injury. Baby weight, but legs are fried already...
Back is fatigued in a good way at the moment, but I anticipate severe doms in the days to come  :-[
I'm thinking of alternating 10 x 10 and 5 x 5 for a few weeks to see how I handle the volume, (only increasing weight when all sets are completed). Wrists and knees were complaining a little, but I suspect that they will adjust.


Title: Re: No name; just train!
Post by: K_Dogs on January 07, 2015, 01:02:16 PM
Training = humbled

Continuing with some volume today's chest & back session was different.
"Mate, don't you usually have a big Weight hanging off you for pull ups? "
Me -" Err yeah" blush and go back to my assisted chins. They were very slow negatives though :-*

It was all the ancillary muscles that were failing, grip & forearms etc, plus tri's and delts a little. Clearly I need to improve my capacity and endurance.

FitNotes Workout - Wednesday 7th January 2015

** Incline Dumbbell Bench Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps Deep burn from here....
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Chin Up Assisted **
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps
- 19.0 kgs x 9 reps
- 19.0 kgs x 8 reps
- 19.0 kgs x 7 reps
- 19.0 kgs x 7 reps
- 19.0 kgs x 7 reps
- 6 reps

** Swiss Ball Crunch **
- 10 reps
- 10 reps

** Preacher Cable Crunch **
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps

** Plank **
- 01:00
- 01:00

Diet
Had my first fasting day yesterday, 500kcal in 36 hrs. Felt really good on it. So today I'm extra enjoying my food (2500kcal)


Title: Re: No name; just train!
Post by: Maveric Matt on January 07, 2015, 01:57:22 PM
"I still lift, Bro' ....." :D

Give those 8 second reps a go sometime too mate - they soon catch up on you!


Title: Re: No name; just train!
Post by: K_Dogs on January 08, 2015, 10:42:37 AM
"I still lift, Bro' ....." :D

Give those 8 second reps a go sometime too mate - they soon catch up on you!

I may just try them once I'm not so broken....
I'm so sore all over it's crazy. Quads are still destroyed from Monday and now the upper body is kicking in  :o


Title: Re: No name; just train!
Post by: Glen Danbury on January 08, 2015, 10:57:48 AM
so much volume!!! :)


Title: Re: No name; just train!
Post by: K_Dogs on January 08, 2015, 05:08:30 PM
so much volume!!! :)
Very stupid I know  ;D It goes against all my beliefs....


Title: Re: No name; just train!
Post by: K_Dogs on January 09, 2015, 12:46:33 PM
Training
I was actually woken up by DOMS in my arms, so I knew today would be sub maximal.

I literally just did what I could as my Tri's are wrecked. Just shows that little muscles take on a lot of stress when the volume comes calling.

FitNotes Workout - Friday 9th January 2015

** Plate Loaded Seated Overhead Press **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Dumbbell Laterals **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 10 reps

** Rope Push Down **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Decline Crunch **
- 10 reps
- 12 reps

** Preacher Cable Crunch **
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps

** Hyperextension Lower Back **
- 10 reps

Diet
Now, here's something a little more exciting. I finish my 2nd day of fasting this morning and I lost 1.3kg.....
I know that some will come back with carbs and fluid, but even if half comes back, nearly 3 lbs dropped is impressive!


Title: Re: No name; just train!
Post by: SCOTTGALTON on January 10, 2015, 02:42:09 PM
are you fully healed now mate?


Title: Re: No name; just train!
Post by: K_Dogs on January 12, 2015, 02:10:36 PM
are you fully healed now mate?
Not really mate, just doing insane volume at the moment to ensure I stimulated some adaptions and hopefully keep the area mobile.


Title: Re: No name; just train!
Post by: K_Dogs on January 12, 2015, 02:22:36 PM
Training
Something very unexpected happened from last weeks GVT upper body training. The target muscles were hit well and felt mildly sore, but the tendons in my arms, especially the tri's were absolute wrecked! To the point of not being able to touch my own face. See screen shot below for how the volume increased.

I think that for the advanced lifter the 10x10 on upper body probably isn't an optimal approach. I'm going to give the 10x6 a whirl to see how that targets the muscles and not the connecting tissue.

Literally the only exercises I could do for legs today was leg press as everything else is still ruined.
Leg press has a habit of aggravating my back so I had to keep my arms tucked in on my stomach or hands resting on knees to not over stretch the back and hips. It was  serious sub-maximal session, however I varied my foot position, yet mostly kept it narrow and high I could take the weight all the way down to chest (hitting the stoppers on some reps) and control the eccentric for a slow 2 to 3 second count.

FitNotes Workout - Monday 12th January 2015

** Leg Press **
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Seated Ham Curl Machine **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 10 reps

Diet
Probably going to be a 6/1 this week, so just one fasting day, however that might chance to 5/2.

Volume for incline dumbbell press
(http://tapatalk.imageshack.com/v2/15/01/12/d8e12a3450ff960544b97e35b033e901.jpg)


Title: Re: No name; just train!
Post by: Badger on January 12, 2015, 04:57:19 PM
Fearsome volume, I would need 5kg of poptarts pre and postworkout to last on that Keith!


Title: Re: No name; just train!
Post by: K_Dogs on January 14, 2015, 12:37:24 PM
Fearsome volume, I would need 5kg of poptarts pre and postworkout to last on that Keith!
So that's your secret to rep'ing all those 200kg+ deads  ;D


Title: Re: No name; just train!
Post by: K_Dogs on January 14, 2015, 01:13:12 PM
Training

It was just a tickle today as to be honest I wasn't sure if I could lift at all after my tendons being wrecked.
Certainly had my share of injuries recently, but there's always a muscle or two that can still be trained  8)

Flat barbell bench - I hit about 6 sets of 6 at 75kg plus loads of warm-ups, deliberate and controlled reps all touching chest with focus on using pecs and not tri's.
Supersetted the above with regular chin-ups, 5 sets of 7 at bodyweight, again super controlled and perfect form.

Diet
Woke up at 65.7kg after fasting yesterday. I expect this to creep back up a little, but I'm looking a little sharper for dropping a few pounds. Unsure whether to drop a little more and see how I look...


Title: Re: No name; just train!
Post by: K_Dogs on January 19, 2015, 12:24:52 PM
Training
I trained at home Friday (delts and biís) and this morning (legs), I didn't have my lifting shoes, chalk or belt, but as the weights are so conservative at the moment, it wasnít a problem.
The weak link in my front squats is my upper back and like most, arm and wrist flexibility. It is improving so I just need to stick with these for a while longer.

After the last few weeks experimenting with some GVT I agree that an intermediate to advanced trainee will not benefit as much a newbie when using 10 sets of 10 reps. To achieve all 100 reps at the same weight will mean that the early sets arenít optimal. In light of this I feel that 5 x 10 for lower body is a more suitable number to achieve before increasing weight.

Today I was fairly pushed for time, so after some foam rolling I hit 50 reps of front squats @ 60kg, 10,10,10,8,7,5 all sets were terminated as soon as form started to go.
Followed this up with some barbell calf raises supersetted with 20kg Kettlebell Romanian sldl, these were super controlled with baby weight to try and strengthen my lower back and hips whilst stretching out the hams. The area is already tight with a dull ache, but in a good way.

Diet
It was a bit sloppy this weekend, way too much sweet stuff.


Title: Re: No name; just train!
Post by: Maveric Matt on January 19, 2015, 01:53:30 PM
I agree with you on the GVT thing.  I also think a lot of people get it wrong when doing 5 x 5's etc.
For legs i'm a convert to 10-15 rep sets with no lock out.  That hurts!

Are you still being a bit conservative due to the back?


Title: Re: No name; just train!
Post by: K_Dogs on January 20, 2015, 04:10:54 PM
I agree with you on the GVT thing.  I also think a lot of people get it wrong when doing 5 x 5's etc.
For legs i'm a convert to 10-15 rep sets with no lock out.  That hurts!

Are you still being a bit conservative due to the back?

Yeah, still a long way off being robust, but I'm able to train so I can't complain.
I agree on the constant tension principle, just need to suck up the pain  ;D


Title: Re: No name; just train!
Post by: K_Dogs on January 20, 2015, 04:11:33 PM
Hi guys,

I'm going to trek 100km from London to Cambridge in under 30 hours. Iíll be fundraising for the National Society for the Prevention of Cruelty to Children (NSPCC).
I would really appreciate your support and donation to keep my blistered feet moving.

My Donation page
https://www.justgiving.com/KDogs/

Event details
http://www.london2cambridgechallenge.com/


Title: Re: No name; just train!
Post by: p0stscript on January 20, 2015, 04:36:00 PM
Good luck with it Keith


Title: Re: No name; just train!
Post by: K_Dogs on January 20, 2015, 05:12:17 PM
Good luck with it Keith

It's very kind of you to donate. Thank you very much.
Looking forward to the challenge.


Title: Re: No name; just train!
Post by: Badger on January 20, 2015, 06:57:34 PM
all the best with it mate!


Title: Re: No name; just train!
Post by: K_Dogs on January 21, 2015, 01:53:49 PM
all the best with it mate!

You're a gent, thanks for the donation  ;D


Title: Re: No name; just train!
Post by: K_Dogs on January 21, 2015, 02:10:58 PM
Training
Espresso and 3 mile dog walk before the sun was up, then hit the below around 10am.
Today was a good session, lot's of 5 rep work with room for improvement.

Flat bench 5 x 5 @ 80kg Will increase next session
Chins 7 x 5 @ 10kg
Dips 5 x 5 @ 20kg (very cautious and conservative on these)
Dumbbell hang cleans, 5 @ 12kg, 14kg, 16kg, 20kg
It's the first time I've tried these, inspired by reading the new Brooks Kubik book, I didn't have as much leg drive as this, but here's the idea
http://www.exrx.net/WeightExercises/OlympicLifts/DBHangClean.html

Diet
Had a low calorie / fast day yesterday and it was a breeze, mood and energy were up. Will be doing the 2nd day tomorrow so today will see a slight excess of calories.


Title: Re: No name; just train!
Post by: K_Dogs on January 26, 2015, 06:25:41 PM
Training
Double update below. I'm simplifying things now as I feel like I need to recover better. Although the 100km is over the 6 months away I need to yomp (walk / jog) a lot to get myself physically and mentally prepared.

Yesterday I completed 5 1/2 miles of off road yomping at 14 min mile pace, felt good and will gently increase over coming weeks. Funny enough it's my Labrador who can't handle anything too long, so I'm slowly increasing the distance. We're currently doing around 25 miles per week which is great seeing as he couldn't do 10 last year.

Friday -  Home gym session

FitNotes Workout - Friday 23rd January 2015

** Military Press (Barbell) **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps - Happy, will increase a little.

** Hang Cleans Press - Barbell **
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps - big bang for buck exercise.

** EZ-Bar Curl **
- 20.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 7 reps

** Swiss Ball Leg Raise **
- 12 reps
- 12 reps

** Swiss Ball Crunch **
- 10 reps
- 10 reps

Today (Monday) moved legs to Wednesday as Sunday is likely to be the longest yomp of each week.

FitNotes Workout - Monday 26th January 2015

** Flat Barbell Bench Press **
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps
- 82.5 kgs x 5 reps - All clean, so 85kg next session.

** Close Grip Barbell Bench Press **
- 60.0 kgs x 7 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps - haven't done these for a while.

** Chin Up **
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps - will go to 17.5kg next session.

** Hyperextension Lower Back **
- 12 reps
- 10 reps

** Hanging Knee Raise **
- 10 reps
- 10 reps
- 10 reps

Diet
Will fast for 1 day only as yomping is burning a lot of calories. Bodyweight ~66kg.


Title: Re: No name; just train!
Post by: K_Dogs on January 28, 2015, 01:29:59 PM
Training
Simple legs and Bi session today. Can't believe how heavy front squats feel using a clean grip! All reps were ATG. I have noticed a slight change in my training since the back injuries, everything is more deliberate, better form, control and slower negatives. I'm making the weight work for me and target the intended muscles. So now all progression will come when reps are completed in perfect form.
I had physio cancelled again today so that's not re-booked for another 2 weeks  ::)

FitNotes Workout - Wednesday 28th January 2015

** Barbell Front Squat **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Seated Ham Curl Machine ** (Ham - Bi SS)
- 45.0 kgs x 7 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** EZ-Bar Curl ** (Ham - Bi SS)
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps

** Preacher Cable Crunch **
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps

Diet
It's looking likely that I'll be cutting out the fasting days as I've lost the little festive blubber that I wanted to. Power walking is a minimum of 1 hour per day so it's keeping net calories under control.


Title: Re: No name; just train!
Post by: Maveric Matt on January 28, 2015, 01:40:42 PM
66k is light enough for you now mate I'd of thought?
An hour of powerwalking every day sounds pretty tough too


Title: Re: No name; just train!
Post by: K_Dogs on January 28, 2015, 02:29:29 PM
66k is light enough for you now mate I'd of thought?
An hour of powerwalking every day sounds pretty tough too

Yeah I think so, it's fairly easy to maintain and I look athletic, it's a happy medium in regards to strength, health and how I look.
How much are you tipping the scales at now?


Title: Re: No name; just train!
Post by: Maveric Matt on January 29, 2015, 01:47:43 PM
I meant to weigh myself this morning and forgot!  I'll try again tomorrow  :D


Title: Re: No name; just train!
Post by: Maveric Matt on January 30, 2015, 10:49:51 AM
I meant to weigh myself this morning and forgot!  I'll try again tomorrow  :D

67.9!


Title: Re: Re: No name; just train!
Post by: K_Dogs on January 30, 2015, 09:00:55 PM
I meant to weigh myself this morning and forgot!  I'll try again tomorrow  :D

67.9!
Blimey, someone's been packing on the lard ::)
Only messing mate, bet you're still sporting sub 10% bf anyway...


Title: Re: No name; just train!
Post by: K_Dogs on January 30, 2015, 09:12:23 PM
Training
Trained at home again today, really love and appreciate my gym, plus no chemically assisted bro's taking my rack 8)

FitNotes Workout - Friday 30th January 2015

** Military Press (Barbell) **
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps - just managed last reps, all strict and bloody hard work.

** Trap Bar Deadlift **
- 75.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 115.0 kgs x 5 reps - bit of a milestone to perform an exercise with the word "deadlift" in the title. I played these VERY safe.

** Barbell Curl **
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps - plenty in the tank, more to come.

** Captains Of Crush **
- 1.0 kgs x 5 reps
- 1.0 kgs x 5 reps
- 1.0 kgs x 5 reps - dug out the old Captains of crush crushers, it's only number 1, but mega hard to close. I did 3 sets per hand, all partial reps at the moment.

Diet
Consistently hitting 150g of protein which is satisfying. Also testing some "gels" to see how I tolerate them as they'll be handy on long yomps. So far so good, so will try a few brands.

 https://www.justgiving.com/KDogs/  (https://www.justgiving.com/KDogs/)


Title: Re: No name; just train!
Post by: K_Dogs on February 02, 2015, 01:36:09 PM
Training

Feeling a little sore in the hips after yesterday's 12.5 Mile yomp. Nice to get a reasonable distance under my belt.
Kept things simple today (simple, not easy) and enjoyed the lifts. Progress on all lifts 8)

FitNotes Workout - Monday 2nd February 2015

** Flat Barbell Bench Press **
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 3 reps
- 20.0 kgs x 2 reps

Diet
Hiking is burning a lot of calories, (1250kcal yesterday) so I'm hoovering up more food than usual, just need to keep it clean. I also need to focus on recovery, so I'll be adding a multi vit and joint care soon.


Title: Re: No name; just train!
Post by: Maveric Matt on February 02, 2015, 01:46:30 PM
Perhaps a few more carbs pre bed if you are having any bud? Don't want to risk 'losing' any muscle during this


Title: Re: No name; just train!
Post by: K_Dogs on February 02, 2015, 03:51:56 PM
Perhaps a few more carbs pre bed if you are having any bud? Don't want to risk 'losing' any muscle during this

Yes, good point. I've been taking a post workout shake after hiking which is Peptopro and glucose. Also taking a carb gel during and bulkpowders hydration mix / salts. Might also look at some BCAA's.
I think I could manage some extra pre bed carbs too ;D


Title: Re: No name; just train!
Post by: K_Dogs on February 05, 2015, 10:21:50 AM
Training

Slowly creeping up the weights, again I'm surprised how bl00dy heavy front squats feel using a clean grip and my upper back needs to man up to take on the load.
Starting to think that I'm just a pussy, so will push on towards 100kg. Despite the girl weights I'm finding that a true 5 x 5 is doing the business and I'm noticing some "thickening".

FitNotes Workout - Wednesday 4th February 2015

** Barbell Front Squat **
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 87.5 kgs x 5 reps

** Seated Ham Curl Machine **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** EZ-Bar Curl **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Preacher Cable Crunch **
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

Diet
Appetite has increased recently so a few more naughty treats have passed my lips of a weekend. Weight nudged to 67.2kg, hopefully it's not all cake induced.


Title: Re: No name; just train!
Post by: K_Dogs on February 06, 2015, 12:44:12 PM
Training
Pushed for time today plus had to wait for a rack. Upper back is screaming from a tonne of military press and also front squats on Wednesday.

FitNotes Workout - Friday 6th February 2015

** Hyperextension Lower Back **
- 10 reps
- 10 reps
- 10 reps

** Military Press (Barbell) **
- 56.0 kgs x 3 reps
- 54.5 kgs x 5 reps
- 54.5 kgs x 5 reps
- 54.5 kgs x 5 reps
- 54.5 kgs x 5 reps
- 60.0 kgs x 3 reps
- 47.5 kgs x 5 reps
Maybe a few more sets, lost count.

Diet
Woke up at 67.3kg, heaviest for a while.
Just had a Krispy Kreme post workout, Tony B style 8)


Title: Re: No name; just train!
Post by: SCOTTGALTON on February 06, 2015, 02:13:23 PM
workouts look good mate. What flavour Krispy Kreme did you go for?


Title: Re: No name; just train!
Post by: K_Dogs on February 06, 2015, 02:17:51 PM
workouts look good mate. What flavour Krispy Kreme did you go for?


I've had a the glazed raspberry filed one so far and have another pink glazed cream and jam filed one to go  :o :o

Krizpy Gainz!


Title: Re: No name; just train!
Post by: K_Dogs on February 09, 2015, 03:13:26 PM
Training

Flat bench continues to slowly increase. Will go 90kg next session.
The accumulative approach with 5 x 5 is working really well, no massive weights, but solid form and targeting of muscle group. Goal of 5 x 5 at 100kg is being chased down.

FitNotes Workout - Monday 9th February 2015

** Flat Barbell Bench Press **
- 88.5 kgs x 5 reps
- 88.5 kgs x 5 reps
- 88.5 kgs x 5 reps
- 88.5 kgs x 5 reps
- 88.5 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 65.5 kgs x 7 reps
- 65.5 kgs x 7 reps
- 65.5 kgs x 7 reps

** Preacher Cable Crunch **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Swiss Ball Leg Raise **
- 10 reps
- 10 reps

Diet
Had 3500kcal blow out on Friday. Weekend was a bit hit and miss. WILL improve as Monday to Friday is spot on...


Title: Re: No name; just train!
Post by: K_Dogs on February 11, 2015, 02:08:00 PM
Training

Had physio yesterday, I'm working with the head of department with 17+ years experience, his knowledge and treatment was instantly encouraging and effective.
Basically the area that needs the most attention is the glutes, to be honest I've worked the area before, but didn't realise how much impact the glutes have on the nerves. So a huge amount of the pain is neural.

Really wasn't feeling front squats today, took forever to warm up, possibly related to yesterday's physio trauma, but I kept my head and reduced the weight just a little.

FitNotes Workout - Wednesday 11th February 2015

** Barbell Front Squat **
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps - Mehh, didn't like these today, were deep and clean, but upper back was seriously lagging.

** Seated Ham Curl Machine **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps - slightly more sloppy, so sticking at this weight.

** EZ-Bar Curl **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps - tiny increments from here to keep form tight.

Diet
Absolutely craving carbs in the mornings. Have been having a cheeky couple of Weetabix this week which is just perfect with Ice cold milk and Xylitol.


Title: Re: No name; just train!
Post by: K_Dogs on February 13, 2015, 12:43:02 PM
Training

Trained at home today, warmed up with a 2.5 mile power-walk with the Labrador.

Have reduced exercises to the minimum to try and eek out every ounce of progression before I deload.

Ordered a new belt which I'm very excited about. Went for an Inzer forever 10mm lever in black.

(http://www.inzernet.com/images/product_shots/belt_10mm_lever_lrg.jpg)

FitNotes Workout - Friday 13th February 2015

** Military Press (Barbell) **
- 55.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
The last couple of reps were very tough on the latter sets.
Gym cave shot
(http://tapatalk.imageshack.com/v2/15/02/13/acedd436aa018b5967401449b3a04de4.jpg)

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 3 reps
Totalled a few more reps than last session, going to stick with weight until 4 sets are completed in good form
Diet
Feeling slightly more chunky, not sure how the Mars milk and donut I just had will improve things :'( still sub 68kg and belt is on tightest holes so all is good.


Title: Re: No name; just train!
Post by: Badger on February 13, 2015, 12:54:28 PM
That's a purty belt you have got there!

Is there anything better in this world than having your own training cave? Nice looking rack - where did you source it?

strong chins.

What is your music of choice at the moment K for training?



Title: Re: No name; just train!
Post by: Toby on February 13, 2015, 01:50:40 PM
Nicely going on the front squats at the moment. How do you rate them for the purposes of our training - improving the muscular appearance of the quads?


Title: Re: No name; just train!
Post by: K_Dogs on February 13, 2015, 02:11:16 PM
That's a purty belt you have got there!
Is there anything better in this world than having your own training cave? Nice looking rack - where did you source it?
strong chins.
What is your music of choice at the moment K for training?

Yeah I really love it, as I moved house it's now in my garage, but was previously in a 19th century outbuilding. I'm currently splitting my time between home and work gym, but I always miss mine.
It's a Powertec rack, had it about 7 years now. Was a good buy back then, solid enough for the weights I can lift  :)
Chins are getting there slowly, think the 5 x 5 suits me well.

Music - for about the same length of time that I've owned the rack I've played the Nickelback albums on shuffle (60+ songs) - guess that it's classed as soft rock?


Title: Re: No name; just train!
Post by: K_Dogs on February 13, 2015, 02:27:14 PM
Nicely going on the front squats at the moment. How do you rate them for the purposes of our training - improving the muscular appearance of the quads?

I'll be honest mate, it's taking some mental discipline to keep them in, they are mentally and physically hard work, but I do think that my quads are responding well. It's hard to get my head around not being able to lift decent numbers. Apparently you should be able to lift 85% of your back squat (full depth).
I'm going to keep them in over back squats until I have addressed my flexibility / mobility issues in my hips, upper back and delts to see if I can push on up to 100kg. Also, the respected coaches suggest keeping reps below 6 as the upper back fatigues before the legs.
The major positives are keeping my back more upright and less stress on the hips and discs.
If I can get equal or better results with less gross weight then it can't be bad?
Are you considering them?


Title: Re: No name; just train!
Post by: Toby on February 13, 2015, 02:34:09 PM
I am considering them but find them so damn awkward to be honest and have been noting you (and others here) doing them. Seems all the kool kidz do them lol

I find it partly awkward in how to balance and hold the bar up in a position that will not slip. Do you go cross handed? Elbows real high?


Title: Re: No name; just train!
Post by: K_Dogs on February 13, 2015, 02:51:00 PM
I started with crossed arms, then I used wraps attached to the bar and now I'm using the "clean" grip.
The Clean at first really hurt my elbows and wrists, but it feels the most secure, still hurts, but my confidence is growing.

(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQOnnYksayOvSHWMVN-XsbTip2Q8fhcoWmHucgshFnUR8qufuKj)

You could try 10 x 10 @ current BW if you want to figure out how it targets your legs. I was in bits for days  ;D
If 10 x 10 doesn't put you off then they just might stick on your programme.


Title: Re: No name; just train!
Post by: Toby on February 13, 2015, 03:34:28 PM
Ah interesting idea with the straps, that looks like something to test out


Title: Re: No name; just train!
Post by: Maveric Matt on February 13, 2015, 04:18:51 PM
Ah interesting idea with the straps, that looks like something to test out

Agreed.  I find them teribly uncomfortable, and my elbows drop straight down when i start to fatigue.  It doesn't help i cought my adams apple (real name?) on the bar once quite hard, enough to make me gag/cough, and thats always in the back of my mind!  :-X


Title: Re: No name; just train!
Post by: K_Dogs on February 16, 2015, 12:33:54 PM
Ah interesting idea with the straps, that looks like something to test out

Agreed.  I find them teribly uncomfortable, and my elbows drop straight down when i start to fatigue.  It doesn't help i cought my adams apple (real name?) on the bar once quite hard, enough to make me gag/cough, and thats always in the back of my mind!  :-X
Damn that sounds painful!
My quads have always been a weak body part, but I'm pretty sure that these are working so I'm going to just crack on with them, although saying that I'm in need of break at the moment as my lower back and hips are battered.


Title: Re: No name; just train!
Post by: K_Dogs on February 16, 2015, 12:39:57 PM
Training

Had a good bench session, nice steady progression, the close grip bench appears to be complimenting my regular bench as lockouts are stronger.

FitNotes Workout - Monday 16th February 2015

** Flat Barbell Bench Press **
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 102.0 kgs x 2 reps - too fatigued to try this, but I did anyway.

** Close Grip Barbell Bench Press **
- 75.0 kgs x 7 reps
- 75.0 kgs x 6 reps

** Preacher Cable Crunch **
- 36.0 kgs x 10 reps
- 36.0 kgs x 8 reps
- 32.0 kgs x 8 reps

** Decline Crunch **
- 8 reps
- 6 reps - incline too steep.

Diet
Weight is creeping up and was 67.8kg this weekend. Appetite is through the roof with extra power walking and 5 x 5.


Title: Re: No name; just train!
Post by: Badger on February 16, 2015, 02:46:29 PM
Strong Benching K, especially after all of that volume!

With the front squats I use the rack position aswell, I have memories of bodybuilding using the cross arm position and it rolling away from my shoulders while I was powerless to stop it. I have to use wrist wraps when doing this now though otherwise the joint pain can be quite nasty.


Title: Re: No name; just train!
Post by: ben-howard on February 16, 2015, 03:03:15 PM
training is coming on well mate, soon 100kg 5X5 bench!


Title: Re: No name; just train!
Post by: K_Dogs on February 17, 2015, 03:35:25 PM
Strong Benching K, especially after all of that volume!

training is coming on well mate, soon 100kg 5X5 bench!

Cheers gents, I want that 5 x 5 @ 100kg badly, I know I could whack some weight on and probably get it quicker, but at 67kg it's pretty much 1.5 x bodyweight.


Title: Re: No name; just train!
Post by: K_Dogs on February 17, 2015, 03:43:22 PM
Look what arrived yesterday! Only 4 days after ordering from Germany....

(http://tapatalk.imageshack.com/v2/15/02/17/29c654ab021f003dc924466b62ee6d50.jpg)


Title: Re: No name; just train!
Post by: p0stscript on February 17, 2015, 04:07:24 PM
nice, and speedy delivery to boot


Title: Re: No name; just train!
Post by: Badger on February 17, 2015, 05:57:45 PM
Look what arrived yesterday! Only 4 days after ordering from Germany....

(http://tapatalk.imageshack.com/v2/15/02/17/29c654ab021f003dc924466b62ee6d50.jpg)

Goddamn, saving that pic!


Title: Re: No name; just train!
Post by: K_Dogs on February 18, 2015, 12:34:23 PM
Training

First session with the new cow around my waist and I can't believe how great it felt. Core felt much more secure and it was surprisingly comfortable. Hit 3 PB's in front Squat and the 102kg felt solid, just need to be careful that I don't overdo the stress on my lower back. Feeling very chuffed and soon to be very sore as every rep was really deep.

FitNotes Workout - Wednesday 18th February 2015

** Barbell Front Squat **
- 84.0 kgs x 5 reps
- 88.5 kgs x 5 reps
- 93.0 kgs x 5 reps - PB
- 102.0 kgs x 3 reps - PB
- 97.5 kgs x 5 reps - New PB

** Seated Ham Curl Machine **
- 65.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Hyperextension Lower Back **
- 12 reps
- 12 reps

Diet
The Mrs has gone all Paleo on me, so the evening meals are now more nutrient dense. Ticking all the boxes for me. I'll just eat some mint dark chocolate if I want some extra carbs.


Title: Re: No name; just train!
Post by: K_Dogs on February 18, 2015, 01:06:19 PM
Little bit of food porn.
Jacket pot with chicken, Turkey, beef, ham, spinach, lettuce and beetroot plus a chunk of butter.
(http://tapatalk.imageshack.com/v2/15/02/18/519f43735d0e6bb362681627755dabc0.jpg)


Title: Re: No name; just train!
Post by: K_Dogs on February 20, 2015, 07:32:45 PM
Training

Whilst on paper the below looks lame, it's the culmination of many weeks building up the 5x5. Military is almost 90% bodyweight now which does scare me a little.

FitNotes Workout - Friday 20th February 2015

** Military Press (Barbell) **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
Sticking with this weight as the odd knee bend was required to keep the reps coming, reps were still strict, but I'm not ready to increase yet.

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps - 5th rep wasn't perfect.
- 20.0 kgs x 4 reps
Will add a tiny increment next session ~1kg if possible.

Diet
Been fairly good, possibly slightly under calories, but bodyweight is hovering around 67.5kg.
Interesting to see Mr Oakes post an article on FB regarding Vitamin D.  It's something I've been taking for about a month now. Maybe I can attribute my PB's to D3?


Title: Re: No name; just train!
Post by: ben-howard on February 20, 2015, 09:16:11 PM
nice work mate, some heavy weight lifted there for 67.5kg! - 5X5's doing the bizz


Title: Re: No name; just train!
Post by: SCOTTGALTON on February 21, 2015, 06:39:48 PM
looking very solid mate


Title: Re: No name; just train!
Post by: Maveric Matt on February 21, 2015, 07:18:56 PM
That's a good weight to be military pressing mate.  How do you feel your physique is at the moment?


Title: Re: No name; just train!
Post by: K_Dogs on February 23, 2015, 01:53:33 PM
Thanks gents  :) Iíd previously been switching it up often and training muscle groups several times per week etc, however I found it hard to quantify progress. Decided to keep my head down with 5 x 5 for a while and keep things extremely simple. REALLY glad I did as it feels more old skool and I prefer working in the higher 1RM percentages.

I think my physique is showing signs of lifting heavy, feeling a bit thicker in the chest, delt and arms. Mrs mentioned my quads were fuller too which is great as I really do have chicken legs  ::)


Title: Re:
Post by: K_Dogs on February 23, 2015, 02:17:15 PM
Training

Pulled out the Strength shop heavy wrist wraps for today's session in an attempt to do all I can to keep progressing. Bench went well again, spotter only went and touched the 25th rep though!! Ahh was not impressed...  This cycle is almost coming to a close, so I'm going to hit floor press next to improve the middle portion of my press and also continue to enhance lock out.

FitNotes Workout - Monday 23rd February 2015

** Flat Barbell Bench Press **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 102.0 kgs x 1 rep

** Close Grip Barbell Bench Press **
- 75.0 kgs x 7 reps
- 84.0 kgs x 4 reps
- 79.5 kgs x 5 reps

** Preacher Cable Crunch **
- 33.5 kgs x 10 reps
- 33.5 kgs x 10 reps

** Swiss Ball Leg Raise **
- 10 reps

** Plank **
- 01:30

Diet
Had a few Barry blow outs this weekend, nothing crazy. Example below.
(http://tapatalk.imageshack.com/v2/15/02/23/f75fe1e7ce1384268e3411f6ed7a6bea.jpg)


Title: Re:
Post by: K_Dogs on February 25, 2015, 02:12:29 PM
Training
Had a good session, 2 plates per side was just a little too much on front squats, but 4 reps is another PB anyway. Back felt a little vulnerable today. Had physio straight after the gym and cracked me about and worked the glute knots extremely hard! I think we're heading in the right direction.

FitNotes Workout - Wednesday 25th February 2015

** Barbell Front Squat **
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 93.0 kgs x 5 reps
- 102.0 kgs x 4 reps
- 97.5 kgs x 5 reps

** Seated Ham Curl Machine **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
Kept better form at this weight, will increase by 2.5kg next session.

** EZ-Bar Curls (thicker Bar) **
- 18.0 kgs x 7 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 7 reps
No idea how much the bar weights, over 10kg I suspect.

Diet
Still 67.2kg. Been feeling fuller of an evening as the Mrs keeps whizzing things up like cauliflower rice and courgette pasta, this means that I'm less likely to eat the sweet stuff before bed.
Just had half a BBQ chicken for lunch. Boom!


Title: Re: No name; just train!
Post by: Toby on February 25, 2015, 03:18:56 PM
That plate of food looks mighty tasty young man   ;D


Title: Re: Re: No name; just train!
Post by: K_Dogs on March 02, 2015, 01:42:23 PM
That plate of food looks mighty tasty young man   ;D
Ohh yes mate, it was pretty special 8)


Title: Re: No name; just train!
Post by: K_Dogs on March 02, 2015, 01:48:26 PM
Training

Bit of a late update, however below is Friday's session. Some more tiny increments which is always the goal.
I've decided to take this entire week off whilst I'm injury free. I went out Friday for a few (too many) beers so the weekend wasn't ideal preparation for a shot a more PB's on the flat bench anyway.

FitNotes Workout - Friday 27th February 2015

** Military Press (Barbell) **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 3 reps

** Hyperextension Lower Back **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Diet
67.5kg this morning. Quads looking sharper. I definitely have under eaten this weekend and most of that was cr@p. Going to relax the diet for the next week and add some more variation until the switch is flicks again.


Title: Re: No name; just train!
Post by: Maveric Matt on March 02, 2015, 01:52:26 PM
How does the 67.5k compare to your avitar picture or when we trrained at Coventry mate? What's your stage weight?


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 02, 2015, 02:10:43 PM
looking good mate, training very strong.

You tried five guy burgers?


Title: Re: No name; just train!
Post by: K_Dogs on March 02, 2015, 02:12:05 PM
How does the 67.5k compare to your avitar picture or when we trrained at Coventry mate? What's your stage weight?

I had to re-read my journey to figure out the weight when we trained at Coventry. I was 67kg and to be honest I think I've visually improved since then although I'm practically the same weight on the scales.
My Avatar was a few days away from the Yorkshire, so I was sub 60kg, possibly 59kg after suffering with a bug.

So you're now heavier that when we trained right? You still have vascular delts which is quite frankly ridiculous  ;D


Title: Re: No name; just train!
Post by: K_Dogs on March 02, 2015, 02:17:28 PM
looking good mate, training very strong.

You tried five guy burgers?

Cheers Scott. I'm assuming that's food and not a euphemism  ;D
What is it?


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 02, 2015, 08:58:27 PM
Lol five guys is a burger chain. Bloody amazing


Title: Re:
Post by: K_Dogs on March 10, 2015, 12:09:06 PM
Training
I took 10 days off to have a break from training, I seriously relaxed the diet, went fishing and generally forgot about the iron. Net result, slight weight loss and more knackered from pushing a wheel barrow full of fishing gear for a about a mile.

Eased myself back in today with a decent session. Plenty to build on over the next couple of months.

Physio continues and despite being told to deadlift I'm extremely apprehensive.

FitNotes Workout - Tuesday 10th March 2015

** Flat Barbell Bench Press **
- 84.0 kgs x 6 reps
- 84.0 kgs x 6 reps
- 84.0 kgs x 6 reps

** Incline Dumbbell Bench Press **
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps

** Seated Dumbbell Press **
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 14.0 kgs x 7 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

Diet
I've literally eaten whatever I could get my hands on, from Maynard's wine gums to a box of Ritz biscuits to evening Irish coffee's. Nothing was out of bounds.


Title: Re: No name; just train!
Post by: Maveric Matt on March 10, 2015, 01:48:58 PM
You sound like me, i think i lose weight if i don't train.
10 days is a longish break, any reason for that?


Title: Re: No name; just train!
Post by: K_Dogs on March 10, 2015, 04:32:16 PM
You sound like me, i think i lose weight if i don't train.
10 days is a longish break, any reason for that?

Crazy how the weight drops ayy, I guess that it would eventually creep back up if I kept eating junk for longer than a couple of weeks.

I was hitting all sorts of PB's and knew that I was peaking and if history repeated itself I'd end up injured or sick. I started to lose some enthusiasm so I took an enforced break before coming back with the new split.


Title: Re:
Post by: K_Dogs on March 11, 2015, 02:11:20 PM
Training
First time back squatting and hitting the SLDL's since my back injury in December.
So after warm-ups the session consisted of a massive 6 sets ;D

FitNotes Workout - Wednesday 11th March 2015

** Barbell Squat **
- 125.0 kgs x 4 reps (tight abductors, ended set early to be safe)
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
Bar didn't feel heavy on back, which is encouraging.
Short term goal of 3 plates a side for 5.

** SLDL **
- 43.0 kgs x 6 reps
- 66.0 kgs x 6 reps
- 75.0 kgs x 6 reps
Hams are already broken. Ridiculous how light they were, but plenty of time to progress. Back went last time I did these.

Diet
Hungry, very hungry, but eating a mix of good and not so good.


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 11, 2015, 02:13:10 PM
how come your so hungry?


Title: Re: No name; just train!
Post by: K_Dogs on March 11, 2015, 02:18:20 PM
how come your so hungry?

I think it's just my appetite coming back now I'm training again after the break.
That or I'm just a little pig!  :-\
Need to start checking calories again, you still on ~2500kcal?


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 11, 2015, 02:34:46 PM
Yes about that mate. Seems to be about right for me these days ;D


Title: Re:
Post by: K_Dogs on March 12, 2015, 11:56:58 AM
Training
Enjoying the first week back and I've gone all MAX-OT bodybuilding style.

FitNotes Workout - Thursday 12th March 2015

** Barbell Curl **
- 43.0 kgs x 6 reps
- 43.0 kgs x 6 reps
- 43.0 kgs x 6 reps

** Dumbbell Curl **
- 22.5 kgs x 6 reps
- 22.5 kgs x 6 reps
- 22.5 kgs x 6 reps

** Dumbbell Hammer Curl **
- 22.5 kgs x 5 reps

** Straight bar Cable Press Down **
- 14.0 kgs x 6 reps
- 14.0 kgs x 6 reps
- 14.0 kgs x 6 reps

** Cable Kickbacks **
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Preacher Cable Ab Crunch **
- 31.0 kgs x 10 reps
- 33.5 kgs x 10 reps

** Decline Crunch **
- 8 reps
- 8 reps - need to up these.

Diet
A bit more carby and I'm looking full for it. In a happy place  :D


Title: Re:
Post by: K_Dogs on March 12, 2015, 12:16:44 PM
Hitting SLDL's yesterday for the first time in 3 months equals wrecked Hams, with quads in a similar state from squats. :o


Title: Re:
Post by: K_Dogs on March 13, 2015, 12:31:09 PM
Training
I did some exploring with the back training today to see how things would hold up.
I won't be doing lat Pull downs first as it screws up my chin up weights.
It's been a jumbled week, but I've got 4 good sessions under. Will rearrange things a little for next week's 4 day routine.

FitNotes Workout - Friday 13th March 2015

** Lat Pull down (Close Grip) **
- 37.5 kgs x 6 reps
- 37.5 kgs x 6 reps
- 37.5 kgs x 5 reps

** Chin Up **
- 20.0 kgs x 3 reps (down on reps massively).
- 15.0 kgs x 4 reps
- 10.0 kgs x 5 reps

** Barbell Row **
- 60.0 kgs x 6 reps
- 84.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 70.5 kgs x 6 reps
- 70.5 kgs x 6 reps
Prefer these with a slightly narrower grip and hands on the inside of thighs.
Experimented with under and over hand, overhand felt better.

** Barbell Shrug **
- 60.0 kgs x 6 reps
- 84.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Hyperextension Lower Back **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

Diet
BW  67.5kg
Half a chicken is on the cards for lunch.


Title: Re: No name; just train!
Post by: ben-howard on March 13, 2015, 01:39:31 PM
nice week of training mate, bet it feels good to be back squatting again, it sure did for me, .... half a chicken is the lunch of champions  ;D ;)


Title: Re: Re: No name; just train!
Post by: K_Dogs on March 18, 2015, 01:18:07 PM
nice week of training mate, bet it feels good to be back squatting again, it sure did for me, .... half a chicken is the lunch of champions  ;D ;)
It does indeed, just need to slowly up the baby weights. 8)


Title: Re: No name; just train!
Post by: K_Dogs on March 18, 2015, 01:32:00 PM
Training
I didn't train Monday as I was feeling rough with a throat infection.
That has meant that I'll need 4 days on the bounce to squeeze it all in.

FitNotes Workout - Tuesday 17th March 2015

** Incline Dumbbell Bench Press **
- 35.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps
One of the 37.5 kg dumbbells has gone missing, but happy with 40's.

** Flat Barbell Bench Press **
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
Weights were down after doing Dumbbells first.

** Dips **
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
Will slowly up these again.

** Rope Push Down **
- 31.0 kgs x 6 reps
- 31.0 kgs x 6 reps

** Dumbbell Overhead Triceps Extension **
- 16.0 kgs x 6 reps (whilst waiting for EZ bar)

** EZ-Bar Skullcrusher **
- 40.0 kgs x 10 reps

Today was leg day. I'm still very nervous lifting heavy, especially on SLDL's, but we're getting there slowly. Squat weight is still well down.

FitNotes Workout - Wednesday 18th March 2015

** Barbell Squat **
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 4 reps

** Leg Press **
- 130.0 kgs x 6 reps
- 155.0 kgs x 6 reps
- 177.5 kgs x 6 reps
- 195.0 kgs x 6 reps

** SLDL **
- 60.0 kgs x 6 reps
- 85.0 kgs x 6 reps
- 102.5 kgs x 6 reps

** Hyperextension Lower Back **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Diet
Working on having a little extra carbs, especially around training. Currently adding a couple of rice cakes.
Supps
Trying Creatine Gluconate as opposed to regular Creapure.


Title: Re: No name; just train!
Post by: Toby on March 18, 2015, 02:50:55 PM
Nicely done buddy. Some of that pressing is the same numbers as me and I am a fat so and so and got a ton of bw on you!  :o And I did some 5x5 squats today after our little chat and was nice to do so thanks for that.


Title: Re: No name; just train!
Post by: K_Dogs on March 18, 2015, 04:25:42 PM
Nicely done buddy. Some of that pressing is the same numbers as me and I am a fat so and so and got a ton of bw on you!  :o And I did some 5x5 squats today after our little chat and was nice to do so thanks for that.
Cheers mate, it's one exercise that I don't seem to lose strength. Hoping to get up to 45's up like the big boyz. On the other hand the amount you lot BOR is insane. I'll stick to Pendlay's to give me an excuse  ;)

I really enjoyed the 5x5 and saw some good progression, it fits well when drifting into MAX-OT too.


Title: Re:
Post by: K_Dogs on March 19, 2015, 12:06:42 PM
Training
Hams are sore so had a last minute switch to train Delts today and Back tomorrow, makes much more sense going forward.

FitNotes Workout - Thursday 19th March 2015

** Seated Dumbbell Press **
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 5 reps

** Dumbbell Laterals **
- 16.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 16.0 kgs x 6 reps

** Rear Delt Dumbbell Raise **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Barbell Shrug **
- 60.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** Preacher Cable Crunch **
- 33.5 kgs x 10 reps
- 36.0 kgs x 10 reps

** Decline Crunch **
- 10 reps
- 10 reps

** Plank **
- 02:00

Had a LOT of meat yesterday, beef for lunch then a large serving of Lame shoulder for dinner. Total calories were around 2700kcal.


Title: Re: No name; just train!
Post by: Maveric Matt on March 19, 2015, 01:43:27 PM
Are you training on your own at home now bud?


Title: Re: No name; just train!
Post by: Toby on March 19, 2015, 03:53:01 PM
A very familiar looking shoulder exercise choice. I approve obviously. Nothing fancy but just getting the job done. Like you I am not a volume junkie


Title: Re: No name; just train!
Post by: K_Dogs on March 20, 2015, 12:26:25 PM
Are you training on your own at home now bud?

Still using the work gym, it's a Nuffield so not too bad on the equipment front, but it does have some pretty serious issues. Like the Squat rack rocking side to side when some uses the treadmill next to it. Also a lot of the barbells are bent!

I don't have dumbbells at home so nice to use them in the gym.


Title: Re: No name; just train!
Post by: K_Dogs on March 20, 2015, 12:30:10 PM
A very familiar looking shoulder exercise choice. I approve obviously. Nothing fancy but just getting the job done. Like you I am not a volume junkie

True MAX-OT style mate  ;D. I don't think you need too much volume when using max poundage. Feeling pretty beaten up this week after 4 days on the bounce, but really pleased with the effort. Starting to regret ever deviating from the principles. I've never really stayed too far from them, but loving the renewed intensity.


Title: Re:
Post by: K_Dogs on March 20, 2015, 12:33:28 PM
Training
Today's session ends a great solid week of intensive training. Feeling sore and satisfied.

FitNotes Workout - Friday 20th March 2015

** Pendlay Row **
- 50.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 65.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 4 reps

** Lat Pull down (Close Grip) **
- 37.5 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Dumbbell Curl **
- 22.5 kgs x 6 reps
- 25.0 kgs x 4 reps
- 22.5 kgs x 6 reps

** EZ-Bar Curl **
- 40.0 kgs x 6 reps
- 45.0 kgs x 6 reps
- 45.0 kgs x 6 reps

Diet
Check out this weird breakfast potion.
Chia seeds, Whole Oats, P28 Almond butter, honey, cinnamon and a sprinkle of Xylitol.

(http://tapatalk.imageshack.com/v2/15/03/20/b61600e47ffa5dd95c8f095f9f4eeb27.jpg)

Post workout carbs today was a Donut :o


Title: Re: No name; just train!
Post by: tony_b on March 20, 2015, 12:46:45 PM
Brekkie looks tasty!


Title: Re: No name; just train!
Post by: K_Dogs on March 20, 2015, 03:03:29 PM
Brekkie looks tasty!

I thought that you might like the look of it, feels like you're eating frog spawn, but it's rather enjoyable.


Title: Re: No name; just train!
Post by: ben-howard on March 20, 2015, 07:00:52 PM
Great end to the week mate, breakfast looks interesting! Sounds nice and healthy though!


Title: Re: Re: No name; just train!
Post by: K_Dogs on March 23, 2015, 05:48:31 PM
Great end to the week mate, breakfast looks interesting! Sounds nice and healthy though!
It was pretty good, but needed the Xylitol for sweetness. Just fancied a break from eggs, but as it stands I keep craving Weetabix!


Title: Re: No name; just train!
Post by: K_Dogs on March 23, 2015, 05:52:11 PM
Training
I literally had half an hour to train, so I hit a few heavy basic sets. Bench was a little scrappy as I trained at home without a spot. Strangely enough, it's my home setup that feels alien as I use the corporate stuff more these days

FitNotes Workout - Monday 23rd March 2015

** Flat Barbell Bench Press **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

** Dips **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 8 reps
These felt solid, will continue to up the weight.

** Press Ups **
- 20 reps
- 10 reps
- 10 reps

Diet
Once again, I need to up my game. Way too relaxed over the weekend and when it's relaxed it's always protein that is compromised.


Title: Re:
Post by: K_Dogs on March 24, 2015, 02:19:19 PM
Training
Bit of a mixed bag today. Had to be in office early so that meant longer in traffic, which equals sore and tight hips / back.
Everything apart from Squats is progressing nicely, just need to keep at it and try to get numbers back up.

FitNotes Workout - Tuesday 24th March 2015

** Barbell Squat **
- 125.0 kgs x 5 reps
- 125.0 kgs x 4 reps - Ego check, form was going, so I dropped it down a little.
- 115.0 kgs x 6 reps

** Bottom Position Squats **
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps

** Leg Press **
- 163.0 kgs x 6 reps
- 204.0 kgs x 6 reps
- 227.0 kgs x 4 reps
Started slipping up the seat, so ended set early.

** SLDL **
- 102.5 kgs x 6 reps
- 102.5 kgs x 6 reps
Much more to come, just be cautious.

Diet
Weight up a little to 67.8kg. Continuing to   add extra carbs around training.


Title: Re:
Post by: K_Dogs on March 26, 2015, 12:46:31 PM
Training
Delts & Tri's today. Wasn't sure whether to stick to the plan or train back as I woke up yesterday with seriously painful chest / rib inflammation. Lucky enough some massage eased the pain and it felt fine to train.

FitNotes Workout - Thursday 26th March 2015

** Seated Dumbbell Press **
- 32.5 kgs x 6 reps
- 32.5 kgs x 4 reps
- 30.0 kgs x 6 reps

** Dumbbell Laterals **
- 18.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 16.0 kgs x 6 reps

** Rear Delt Dumbbell Raise **
- 14.0 kgs x 8 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** EZ-Bar Skullcrusher **
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps

** Straight bar Cable Press Down **
- 43.5 kgs x 7 reps
- 43.5 kgs x 6 reps

** Cable Face Pull **
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
Diet
Woke up today at my heaviest for at least the last 18 months, 68.3kg. I've been feeding my appetite of around 2600kcal which is probably just the little extra needed to accumulate some chub.


Title: Re:
Post by: K_Dogs on March 27, 2015, 01:20:38 PM
Training
Back & Bi's today. Hit Sumo deads for the first time in 6 months. Kept it really clean and focused on "spreading the floor" and pulling with a fairly straight posture. Nothing crazy weight wise, but heavy enough to cause some adaption. I have a 16 mile / 4 hour walk planned tomorrow, so hitting Deads today probably wasn't the most clever idea, but I'll deal with that then.

FitNotes Workout - Friday 27th March 2015

** Sumo Deadlift **
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
Kaboom, back in the game.

** Chin Up **
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
Strength down after deads  

** Lat Pull down (Close Grip) **
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps
Stick with weight for now.

** EZ-Bar Curls (thicker Bar) **
- 40.0 kgs x 6 reps
- 35.0 kgs x 6 reps
Thicker Bar must weight more than 10kg as these were silly heavy.

** Dumbbell Curl **
- 20.0 kgs x 6 reps
- 20.0 kgs x 5 reps

Diet
Weight dropped back down by half a kilo, so the jump yesterday was Mash potato induced. This is why white potato is my carb of choice for filling out.
67.7kg today.
Had half a roast chicken for lunch and having a donut for carbs :o


Title: Re: No name; just train!
Post by: ben-howard on March 27, 2015, 02:30:37 PM
bet it feels good to be deadlifting again mate- good week of training all in! that walk sounds pretty brutal though! 4 hours  :-X -chaffinghell!


Title: Re: No name; just train!
Post by: K_Dogs on March 30, 2015, 11:22:20 AM
bet it feels good to be deadlifting again mate- good week of training all in! that walk sounds pretty brutal though! 4 hours  :-X -chaffinghell!
Yes indeed, big milestone hitting deads again. Need to be very careful though.

The 4 hour trek turned into a 6 hour, 20 miler  :)


Title: Re:
Post by: K_Dogs on March 30, 2015, 11:27:37 AM
Training
Just chest today, took a while to get on the equipment and tri's are still sore from last week.
Feeling satisfied after walking 20 miles on Saturday in 6 hours. Feeling slightly fatigued, but mainly it's the ITB and other tendons that are tender. Will push legs back a day or two to accommodate.

FitNotes Workout - Monday 30th March 2015

** Flat Barbell Bench Press **
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps
- 97.5 kgs x 5 reps

** Dips **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps

** Incline Dumbbell Bench Press **
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
Weights were down with exercises in this order.
Diet
Loads of carbs over the weekend, but I didn't feel that hungry, probably due to still fighting off a throat infection.
The 20 miler burnt around 2500kcal!


Title: Re: No name; just train!
Post by: ben-howard on March 30, 2015, 05:06:42 PM
That's one long trek mate! Good work! Nearly 100k on bench so close mate! Real strong considering your weight !


Title: Re: No name; just train!
Post by: SCOTTGALTON on March 31, 2015, 08:48:05 AM
20 miles bloody hell mate thats a fair old walk


Title: Re: No name; just train!
Post by: K_Dogs on March 31, 2015, 05:36:04 PM
That's one long trek mate! Good work! Nearly 100k on bench so close mate! Real strong considering your weight !

It's so close now, I have benched it before, but I want clean reps so I'm not rushing it.

20 miles bloody hell mate thats a fair old walk

It was a fair old walk, we felt good at about the 7 mile mark so we keep going further along the river until we found a feature at about 10 miles. From there you just have to cruise home. Pace was a little slower than I wanted, but my trainer partner is a little older, plus it's an endurance event. Still struggling to get my head around doing it for around 20 hours!


Title: Re:
Post by: K_Dogs on March 31, 2015, 05:38:38 PM
Training -
Had to be another quickie today, so it was just back. Enjoying the stimulation from the lat pull downs.
Had last physiotherapy today, so now I need to manage it alone :-[:'(

FitNotes Workout - Tuesday 31st March 2015

** Lat Pull Down **
- 30.0 kgs x 6 reps
- 32.0 kgs x 6 reps
- 32.0 kgs x 6 reps
- 32.0 kgs x 6 reps

** Pendlay Row **
- 70.5 kgs x 6 reps
- 70.5 kgs x 6 reps
- 70.5 kgs x 6 reps

** Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

Diet
Craving carbs, but need more PROTEIN!


Title: Re: No name; just train!
Post by: Maveric Matt on April 01, 2015, 12:54:03 PM
Get the protein in ya 'bro!
Are you having many shakes of late to bump it up?


Title: Re:
Post by: K_Dogs on April 01, 2015, 12:57:00 PM
Training -
It's becoming a bit of trend at the moment, having to train quickly due to the loss of freedom to take more time.
Used the leg Press mainly as a warm up as my training partner and I had to keep running between Squat rack and Leg Press so that we didn't loose either piece of equipment. Depth was achieved in the Squats much easier after leg Press. Will continue with it first, but not sure whether to just use it as a warm up, then hit Squats. Will continue to experiment.

My physio has got me thinking about longevity and some kind of periodisation. I'm really enjoying this style of training at the moment, but wondering whether to do something like, 2 weeks full on, then one week of just the essentials and no fluff. Do this 3 times (9 weeks) then take my usual full week off.

It's kind of happening this week anyway, but considering it as a schedule. Things always feel better when they are planned.

FitNotes Workout - Wednesday 1st April 2015

** Leg Press **
- 163.0 kgs x 6 reps
- 163.0 kgs x 6 reps
- 163.0 kgs x 6 reps

** Barbell Squat **
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
Will give 130kg a try next session.

** SLDL **
- 93.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 125.0 kgs x 6 reps
125 kg is a big step forward in light of how screwed my back has been. Having a slightly narrower stance has helped. Plenty in the tank here so will gently increase.

Diet
Average...


Title: Re: No name; just train!
Post by: SCOTTGALTON on April 01, 2015, 01:11:49 PM
Looks a nice session mate.

I find forms always better when I have legs pressed before squats. Only thing is our leg press is shocking. I can load it up fully. so 500kg and get a good ten reps. So I just do sets of 20+ on it


Title: Re: Re: No name; just train!
Post by: K_Dogs on April 02, 2015, 11:16:44 AM
Looks a nice session mate.

I find forms always better when I have legs pressed before squats. Only thing is our leg press is shocking. I can load it up fully. so 500kg and get a good ten reps. So I just do sets of 20+ on it
Yeah I definitely agree with the improvement in form, think it's definitely something that I'll use.


Title: Re: No name; just train!
Post by: K_Dogs on April 02, 2015, 11:22:12 AM
Training -
Delts and Bi's today. I don't like hitting Bi's after Delts, but it went well. Serious pump in the Delts after Laterals.

FitNotes Workout - Thursday 2nd April 2015

** Seated Dumbbell Press **
- 35.0 kgs x 6 reps
- 32.5 kgs x 6 reps
- 32.5 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** EZ Bar curls (thick bar) **
- 30.0 kgs x 8 reps
- 35.0 kgs x 7 reps

** Dumbbells Curls **
- 20.0 kgs x 4
- 18.0 kgs x 6

** Straight bar Cable Press Down **
- 43.5 kgs x 7 reps
- 46.0 kgs x 6 reps

** Cable Face Pull **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Plank **
- 02:15

Diet
Looking forward to upping the calories over the long weekend.


Title: Re: No name; just train!
Post by: K_Dogs on April 07, 2015, 11:01:27 AM
Training -
After a relaxed weekend of eating way too much sweet stuff, I wasn't sure how bench would pan out. It however turned out pretty decent.

FitNotes Workout - Tuesday 7th April 2015

** Flat Barbell Bench Press **
- 99.8 kgs x 6 reps (220lbs - friends will call it 100kg) 8)
- 102.0 kgs x 5 reps
- 102.0 kgs x 4 reps
All super clean, last few reps were tough.

** Incline Dumbbell Bench Press **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps little spot on last rep.
- 40.0 kgs x 5 reps

** Dips **
- 40.0 kgs x 6 reps
Sore delt so left it at that

** Straight bar Cable Press Down **
- 46.0 kgs x 6 reps (stack)
- 43.5 kgs x 8 reps
Diet
Now the weekend sweetfest is over I'm back in the game. Will be gently increasing fruit and see how the old belly handles it.


Title: Re: No name; just train!
Post by: K_Dogs on April 07, 2015, 11:58:03 AM
Get the protein in ya 'bro!
Are you having many shakes of late to bump it up?

I still don't handle the shakes too well, so I just need to down a cup of "Man the F%&* up" and eat more real food  8)
I love the idea of meal replacements as a back up, but they too don't agree with me.

How many grams of protein do you have per day?


Title: Re: No name; just train!
Post by: Maveric Matt on April 07, 2015, 12:49:33 PM
Hmm, not too sure mate - i'd have to work it out.  At a vague guess I'd say ~ 150 - 180g?


Title: Re: Re: No name; just train!
Post by: K_Dogs on April 09, 2015, 11:34:22 AM
Hmm, not too sure mate - i'd have to work it out.  At a vague guess I'd say ~ 150 - 180g?
I saw your update on your journal. 170 to 200 is a very decent number. I often hit those numbers, but not as consistent as it should be.


Title: Re: Re: No name; just train!
Post by: Maveric Matt on April 09, 2015, 12:32:33 PM
Hmm, not too sure mate - i'd have to work it out.  At a vague guess I'd say ~ 150 - 180g?
I saw your update on your journal. 170 to 200 is a very decent number. I often hit those numbers, but not as consistent as it should be.
That's the key  ;) (as some idiot once said)


Title: Re: No name; just train!
Post by: K_Dogs on April 09, 2015, 12:52:16 PM
Training - Struggling today with a sore back and had very little sleep as baby boy was really unwell last night.

FitNotes Workout - Thursday 9th April 2015

** Barbell Squat **
- 100.0 kgs x 6 reps
- 129.5 kgs x 5 reps (not happy with form,  may reduce for a while then build backup)
- 120.0 kgs x 5 reps
- 60.0 kgs x 20 reps

** Leg Press **
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Seated Ham Curl Machine **
- 45.0 kgs x 6 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
Diet
Had a Burrito for lunch. Twas good.


Title: Re: Re: Re: No name; just train!
Post by: K_Dogs on April 09, 2015, 12:52:50 PM
Hmm, not too sure mate - i'd have to work it out.  At a vague guess I'd say ~ 150 - 180g?
I saw your update on your journal. 170 to 200 is a very decent number. I often hit those numbers, but not as consistent as it should be.
That's the key  ;) (as some idiot once said)
I hear you brother x


Title: Re: No name; just train!
Post by: K_Dogs on April 10, 2015, 11:47:39 AM
Training -
Today was a bit of an exploratory session. Played with regular deads, but concluded that the darkside (Sumo's) feel much better for my back. My training partner was struggling with form so the session dragged a little. Mid back is feeling taxed which is nice.

FitNotes Workout - Friday 10th April 2015

** Deadlift **
- 100.0 kgs x 6 reps
- 120.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 135.0 kgs x 5 reps

** Sumo Deadlift **
- 143.0 kgs x 5 reps
- 143.0 kgs x 5 reps

** Pendlay Row **
- 61.0 kgs x 10 reps
- 70.5 kgs x 10 reps
- 70.5 kgs x 10 reps
Prefer these in the higher range. Might settle around 8-10 reps.

** Chin Up **
BW - 13 reps -  Quick set chucked in for fun.
Diet
Seeing a little extra blurr around abs, but tighter in other areas. I blame Easter 8)


Title: Re: No name; just train!
Post by: Toby on April 10, 2015, 01:23:31 PM
I have never done Sumo's properly. I tried once and it felt odd so I did not carry on. I hear that you need to accept the weight will be lower as you adjust before shooting up past what you can do conventionally. How do you find that? Then as an added thought I wonder which would be better for our goals of muscular development.


Title: Re: No name; just train!
Post by: Maveric Matt on April 10, 2015, 01:30:38 PM
I have never done Sumo's properly. I tried once and it felt odd so I did not carry on. I hear that you need to accept the weight will be lower as you adjust before shooting up past what you can do conventionally. How do you find that? Then as an added thought I wonder which would be better for our goals of muscular development.

I'm no expert, but i'd of thought conventional deads would be more benefit for muscular size as it would recruit more muscles, surely?


Title: Re: No name; just train!
Post by: Toby on April 10, 2015, 01:37:33 PM
That is my thought too and why I asked. I think that sumo takes so much of the strain away that it is not engaging as much as we do in a conventional


Title: Re: No name; just train!
Post by: K_Dogs on April 10, 2015, 01:44:38 PM
I have never done Sumo's properly. I tried once and it felt odd so I did not carry on. I hear that you need to accept the weight will be lower as you adjust before shooting up past what you can do conventionally. How do you find that? Then as an added thought I wonder which would be better for our goals of muscular development.

I'm no expert, but i'd of thought conventional deads would be more benefit for muscular size as it would recruit more muscles, surely?

I agree with Matt, I believe that a conventional deadlift is the more beneficial exercise for overall hypertrophy. Maybe deads could be compared to a full squat vs a parallel squat. A full squat will require a reduction in weight to get the full range of motion (regular deadlift) and a parallel squat has a shorter range (sumo deadlift)?
For me at this point in time, it's more like, Sumo deadlift or don't deadlift at all. Regular deads can aggravate my back even whilst "setting" so even before the lift starts or during the first few inches I get discomfort in the spine which just throws me into negativity.
Personally I'd rather hit the Trapbar deadlift, but I can only do them at home as the gym at work doesn't have a Trapbar. Training at home is difficult at the moment, but they are something that I'd like to re-introduce.
I know that some BB'ers such Brian Whitacre are fans of the Sumo, but a lot of Powerlifters aren't so keen. Mine still needs a lot of work, but I think we have a future.


Title: Re: No name; just train!
Post by: K_Dogs on April 13, 2015, 11:53:17 AM
I've started to watch some interesting video's on deadlift technique. It would appear that if you have a weak lower back ( I certainly fall into that category, but working on the problem) then Sumo is likely a better option. My stance is more of a hybrid distance, not full on wide with feet touching the plates, nor too narrow. Excited to work on things and see where it takes me.
Totally wasted from a busy weekend hitting the DIY and minimal sleep due to youngest still being unwell. Resting today before having to hit 3 days on the bounce.


Title: Re: No name; just train!
Post by: Maveric Matt on April 13, 2015, 12:45:00 PM
I've started to watch some interesting video's on deadlift technique. It would appear that if you have a weak lower back ( I certainly fall into that category, but working on the problem) then Sumo is likely a better option. My stance is more of a hybrid distance, not full on wide with feet touching the plates, nor too narrow. Excited to work on things and see where it takes me.
Totally wasted from a busy weekend hitting the DIY and minimal sleep due to youngest still being unwell. Resting today before having to hit 3 days on the bounce.

Whatever you can do to make it work mate (no name - just train!  ;)) sounds like you have found a good balance.

What have you been DIY'ing? (It makes you feel beat up at times doesn't it  :-X).


Title: Re: No name; just train!
Post by: Toby on April 13, 2015, 02:23:09 PM
When you say that you have a weaker lower back, in what way? Strength or susceptible to injury?


Title: Re: No name; just train!
Post by: K_Dogs on April 13, 2015, 03:51:39 PM
Training - The rest day didn't last.
Hit a super quick legs session. Despite the mega low volume my legs are super pumped and fatigued.

FitNotes Workout - Monday 13th April 2015

** Leg Press **
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
Warm up with legs press is so much quicker.

** Barbell Squat **
- 60.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 125.0 kgs x 5 reps
- 100.0 kgs x 8 reps
** Bottom Position Squats **
- 60.0 kgs x 10 reps

Diet
My belt felt tight this afternoon and I have the bruises to prove it. Must be "holding water".


Title: Re: No name; just train!
Post by: K_Dogs on April 13, 2015, 03:55:16 PM
I've started to watch some interesting video's on deadlift technique. It would appear that if you have a weak lower back ( I certainly fall into that category, but working on the problem) then Sumo is likely a better option. My stance is more of a hybrid distance, not full on wide with feet touching the plates, nor too narrow. Excited to work on things and see where it takes me.
Totally wasted from a busy weekend hitting the DIY and minimal sleep due to youngest still being unwell. Resting today before having to hit 3 days on the bounce.

Whatever you can do to make it work mate (no name - just train!  ;)) sounds like you have found a good balance.
What have you been DIY'ing? (It makes you feel beat up at times doesn't it  :-X).
We're having artificial grass fitted in our back garden, so I've been clearing out the shed, digging up plants and fitting some of the electrics. Also as the shed is being taken away I had to kit out the garage to hang bikes etc. So plenty of drilling with a slow drill to add to the fun.


Title: Re: No name; just train!
Post by: K_Dogs on April 13, 2015, 03:58:35 PM
When you say that you have a weaker lower back, in what way? Strength or susceptible to injury?
It's a bit of both really. Even after all the physio I still don't know the underlying problem. I believe it's muscular so I just need to work hard to stay on top of it. Plus I need some isolation work as I think that it's easy to power through a weak part of the rep when lifting heavy and not stimulate a weak area?


Title: Re: No name; just train!
Post by: Badger on April 13, 2015, 05:09:10 PM
Wow, slow down a minute here..you are hanging bikes in the sacred room of squats and deads? what is this madness?

Will be interested to hear how you get on with the artificial grass, I have seen some examples of it and it looks fantastic with non of the ball ache of cutting it.

whats a bottom position squat?

the base of volume you have been doing is yielding some good strength gains!

The Inzer position deadlift has always struck me as a more respectful way to do Sumo, a more English way to indulge in the move that dare not speak its name.


Title: Re: No name; just train!
Post by: K_Dogs on April 14, 2015, 04:21:00 PM
Wow, slow down a minute here..you are hanging bikes in the sacred room of squats and deads? what is this madness?
Yeah, don't go there, short-term measure, the gym could be used, but I have access to the work gym at the moment, so all is not lost.
Will be interested to hear how you get on with the artificial grass, I have seen some examples of it and it looks fantastic with non of the ball ache of cutting it.
This stuff looks incredible, price is insane though!
whats a bottom position squat?
Squat from the pins in bottom position. So you start from a deadstop. Super exercise.
the base of volume you have been doing is yielding some good strength gains!
What can I say, I don't like doing many reps  ;)
The Inzer position deadlift has always struck me as a more respectful way to do Sumo, a more English way to indulge in the move that dare not speak its name.


Title: Re: No name; just train!
Post by: K_Dogs on April 14, 2015, 04:23:23 PM
Training -
Popped down to the gym, hit a PB, came back to work. Super low volume.

FitNotes Workout - Tuesday 14th April 2015

** Flat Barbell Bench Press **
- 102.0 kgs x 6 reps (PB)
- 102.0 kgs x 4 reps
- 102.0 kgs x 4 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 6 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 4 reps
Diet
Shock horror, it's not water, it's F.A.T 😈


Title: Re: No name; just train!
Post by: Maveric Matt on April 14, 2015, 06:19:33 PM

The Inzer position deadlift has always struck me as a more respectful way to do Sumo, a more English way to indulge in the move that dare not speak its name.

Whatever you do, don't say the name 3 times!  :D


Title: Re: No name; just train!
Post by: K_Dogs on April 16, 2015, 01:18:12 PM
Training -
Trained Sumo Sumo Sumo deadlift today. Felt mid back working during the sets, then jelly legs once out of the gym. That suits me just fine.


FitNotes Workout - Thursday 16th April 2015

** Sumo Deadlift **
- 143.0 kgs x 5 reps
- 143.0 kgs x 5 reps
- 143.0 kgs x 4 reps (plate came loose).

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps

** Hyperextension Lower Back **
- 20.0 kgs x 10 reps
- 15.0 kgs x 10 reps (tried the fixed weight barbell for this, felt could, will try 20kg next time)
Diet
67.9kg this morning. Going to drop a pound or two, mainly because I'm a tart and want to look sharper


Title: Re: No name; just train!
Post by: K_Dogs on April 20, 2015, 11:25:42 AM
Training -

Taking a deload week as I have a chest infection. Also did some box and bottom position squats to work on form. Really enjoyed it actually.

FitNotes Workout - Monday 20th April 2015

** Barbell Squat **
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

Diet
Been ok, hopefully out for a steak tonight to bump up the protein.


Title: Re:
Post by: K_Dogs on April 22, 2015, 12:37:37 PM
Training -
Trying to stick to the deload plan as my chest is terrible during the night. Haven't had a chest infection like this is a very long time.

FitNotes Workout - Wednesday 22nd April 2015

** Flat Barbell Bench Press **
- 84.0 kgs x 8 reps
- 93.0 kgs x 8 reps (happy with this volume)
- 93.0 kgs x 4 reps

** Incline Dumbbell Bench Press **
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps

Did some foam rolling and stretching.
Diet
Putting more effort to track on myfitnesspal to ensure protein remains high enough.


Title: Re: No name; just train!
Post by: K_Dogs on May 01, 2015, 01:15:10 PM
Training Ė
I had to take an involuntary break from training which started last Friday with my wife being confined to bed with the flu. I then went on to get Flu symptoms, but instead of the running nose and sneezing I was also dealt Gastroenteritis.
For the first couple of days I was eating under 1000kcal so I lost a few pounds.
First day back in the gym today so I took in extremely easy and just tried to loosen up my hips and get a little blood flowing. Aiming to be back in the gym next week at around 80% strength. Annoying as I'm on holiday the week after next so my training volume is well done.

Today
Front Squats, Flat Bench, cable curls, tri-press-down, face-pulls, stretch, foam roll then 10 minute steam. All around 60% weight for 5 to 10 reps.

Diet Ė
~66kg, I think it would have been less had I not kept carbs as high as possible.
Diet is largely plain and simple. Mainly potato, chicken, Tuna, cereal, bananas, Cream crackers and the old cheeky Rich Tea biscuit. For the earlier part of the week it was literally just trying to digest anything and limit weight loss.


Title: Re: No name; just train!
Post by: Toby on May 01, 2015, 01:19:02 PM
Rich Tea is a cheeky little biscuit indeed. Dunk or just eat?

Diet looks solid and simple mate. Hope strength returns quickly, so disheartening to be knocked back a stride with illness


Title: Re: No name; just train!
Post by: SCOTTGALTON on May 01, 2015, 01:19:42 PM
Hope your better soon mate. More of a digestive many myself


Title: Re: No name; just train!
Post by: Toby on May 01, 2015, 01:22:42 PM
Or a bar of 70% chocolate with nuts. Its almost diet food  ;)


Title: Re: No name; just train!
Post by: K_Dogs on May 01, 2015, 01:41:32 PM
Rich Tea is a cheeky little biscuit indeed. Dunk or just eat?

Diet looks solid and simple mate. Hope strength returns quickly, so disheartening to be knocked back a stride with illness
Dunk it bite it, dunk it bite all day long!
Works well in black tea when avoiding dairy completely at the peak virus.


Title: Re: No name; just train!
Post by: K_Dogs on May 01, 2015, 01:43:00 PM
Hope your better soon mate. More of a digestive many myself

Cheers mate, I do like a Digestive too mate, 2 of each for a dirty 200 calories  :)


Title: Re: No name; just train!
Post by: K_Dogs on May 01, 2015, 01:46:47 PM
Or a bar of 70% chocolate with nuts. Its almost diet food  ;)

Not a massive dark fan unless it's a box of after eights.


Title: Re: No name; just train!
Post by: K_Dogs on May 07, 2015, 04:09:19 PM
Training -

Had a bit of a bad time with the stomach and also having to work very late. Been getting home at midnight instead of 7pm. So training has been a struggle, strength down, but I'm also holding back a little for obvious reasons.

FitNotes Workout - Wednesday 6th May 2015

** Barbell Front Squat **
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps

** Military Press (Barbell) **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
(Serious pinch in delt so kept weight light)

___________________

FitNotes Workout - Thursday 7th May 2015

** Flat Barbell Bench Press **
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 84.0 kgs x 5 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 6 reps (wide, but hurts delts)

** Close Grip Barbell Bench Press **
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Hanging Leg Raise **
- 5 reps
- 5 reps

** Hanging Knee Raise **
- 10 reps
- 10 reps

Diet
Dropped down to 66kg and looking pretty good, must be the low calories, but high carbs. Maybe that's the secret?


Title: Re: No name; just train!
Post by: SCOTTGALTON on May 08, 2015, 08:41:57 AM
if you can find a macro split that suits you mate go for it. High carbs never suit me but some love it


Title: Re: No name; just train!
Post by: Maveric Matt on May 08, 2015, 09:50:56 AM
You seem to be having a rough spell with illness lately bud  :(
66k? creeping nearer stage weight  ;) Any progress pics floating round?


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 08, 2015, 11:30:36 AM
if you can find a macro split that suits you mate go for it. High carbs never suit me but some love it
Donuts for post workout carbs it is then 😍


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 08, 2015, 11:37:09 AM
You seem to be having a rough spell with illness lately bud  :(
66k? creeping nearer stage weight  ;) Any progress pics floating round?
Yeah, hopefully coming out the other side now, but it was a pretty rough bout.
I must admit, I have thought about the stage, but I'm not sure the timing is right. I'll try and get some progress pictures 8)


Title: Re: No name; just train!
Post by: K_Dogs on May 08, 2015, 02:04:38 PM
Training - Feeling some serious chest DOMS after taking an extra break between sessions. Hit some deficit deads and Bi's in today's session. All suitably challenging without being too intense. Off to Centre Parcs next week, so I'll be active, but not in the gym. Once I'm back it's time to gain momentum and get all numbers up to and then beyond previous PB's.
I also have various hikes lined up between 20 & 30 miles....
If anyone would like to make a tiny donation please go to https://goo.gl/42QmBg

FitNotes Workout - Friday 8th May 2015

** Deadlift Sumo (Deficit) ** (used 35lb plates)
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 7 reps

** EZ-Bar Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Cable Face Pull **
- 11.5 kgs x 15 reps
- 13.5 kgs x 12 reps

Diet - 66.4kg
A little more "flexible", but within macro boundaries.


Title: Re: No name; just train!
Post by: K_Dogs on May 19, 2015, 12:25:43 PM
Training -

Back to work today after a trip to Centre Parcs. I'd like to say that I'm refreshed, but with towing a baby trailer with two lumps in it, wakeboarding, Segway, sleep deprived nights and a whole lot of beer I'm possibly more tired than when I left. I did manage to go fishing yesterday for the day which helped chill me out a little.

Had a super easy return session as I've learnt from experience that if I go all in for my session I'll be crippled with DOMS. Planning to do a similar session 3 times this week then start the planned sessions next Monday.

Still experiencing some discomfort in my left shoulder, so will do some remedial work and leave out any delt pressing that aggravates it.

FitNotes Workout - Tuesday 19th May 2015

** Barbell Front Squat **
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps

** Flat Barbell Bench Press **
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps

** Deadlift **
- 60.0 kgs x 7 reps

** Deadlift Sumo **
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Diet -

It's not been too horrendous seeing as we were self catering for the week, but I lost a little more weight and woke at 66kg.


Title: Re: No name; just train!
Post by: Maveric Matt on May 19, 2015, 12:39:56 PM
At least you got away mate. 
We had a couple of very stressful times being away with the young'en.  Like you say - doesn't feel like a break at times!


Title: Re: No name; just train!
Post by: K_Dogs on May 20, 2015, 03:13:51 PM
Training -

Increased weight a little today to continue with the relatively gentle reacquaintence with the gym.

FitNotes Workout - Wednesday 20th May 2015

** Barbell Front Squat **
- 60.0 kgs x 7 reps
- 84.0 kgs x 7 reps
- 84.0 kgs x 7 reps
- 84.0 kgs x 7 reps

** Flat Barbell Bench Press **
- 66.0 kgs x 7 reps
- 75.0 kgs x 7 reps
- 80.0 kgs x 7 reps

** SLDL **
- 60.0 kgs x 10 reps
- 60.0 kgs x 14 reps
- 85.0 kgs x 10 reps

Diet -
66.2kg
Big head poor light picture with no pump (get my excuses in now), but this is pretty much my offseason condition.

(http://images.tapatalk-cdn.com/15/05/20/f1eae7bf76f6bf26c4da396c32f6307c.jpg)


Title: Re: No name; just train!
Post by: Maveric Matt on May 21, 2015, 12:58:02 PM
Not a too bad place to be sitting there, bud  :)


Title: Re: No name; just train!
Post by: ben-howard on May 21, 2015, 02:54:50 PM
looking lean and mean mate! with no pump and not the best lighting, looking full and vascular too!


Title: Re: No name; just train!
Post by: Toby on May 21, 2015, 03:12:16 PM
Why so serious? Such a moody shot, is it an audition for some underwear catalogue?

Lot bloody leaner than my off season. B'stard


Title: Re: No name; just train!
Post by: K_Dogs on May 21, 2015, 04:11:37 PM
Not a too bad place to be sitting there, bud  :)

looking lean and mean mate! with no pump and not the best lighting, looking full and vascular too!

Thanks gents, I've barely trained in the last month, hence a slight bodyweight drop. As always I looked a hundred times better in the mirror...  :-\

Why so serious? Such a moody shot, is it an audition for some underwear catalogue?

Lot bloody leaner than my off season. B'stard

Proper moody face ayy, it was a real quick snap between the traffic of members and no time for several re-takes  ;)


Title: Re: No name; just train!
Post by: K_Dogs on May 21, 2015, 04:12:44 PM
Training -
Quick tickle today.

FitNotes Workout - Thursday 21st May 2015

** Lat Pull Down **
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps

** EZ-Bar Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 20.0 kgs x 20 reps

** Press Down (Straight Bar) **
- 38.0 kgs x 10 reps
- 38.0 kgs x 10 reps
- 20.0 kgs x 20 reps

** Dumbbell Laterals **
- 5.0 kgs x 10 reps
- 7.5 kgs x 10 reps
- 9.0 kgs x 10 reps
- 5.0 kgs x 20 reps (all for shoulder care and recovery)

Diet -
Currently taking in 2400kcal 45% Carb, 30% Fat, 25% Protein, which is technically a little low on protein.
Aiming to drop a couple of pounds and see how I look.


Title: Re: No name; just train!
Post by: K_Dogs on May 22, 2015, 08:29:38 AM
Training - (Super set tastic)
Up Early to drive to London and get a session in before work. Left the gym by 8am and felt good for it. No training partner today which I preferred as the session went much smoother and faster.

I'm so sore from DOMS that I had to have a prod and tense around to find a muscle group that was trainable. Settle on a little chest and back.

FitNotes Workout - Friday 22nd May 2015

Chest & Back superset.

** Flat Dumbbell Bench Press **
- 30.0 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 25.0 kgs x 12 reps

** Dumbbell Row **
- 30.0 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** Dips **
- 15 reps @ BW
- 13 reps @ BW

** Leg Extension Machine **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

Diet -
Consuming 1g of protein per pound of lean mass is very manageable. I'm not used to consistently eating over 200g carbs though. I did notice some carb coma's at first, but feeling good now. I've always struggled with looking very flat whilst dieting down so hopefully the extra carbs will help.


Title: Re: No name; just train!
Post by: Badger on May 22, 2015, 10:20:48 AM
Wish I looked like that atm lol!

Powerful looking physique K, whatever your doing is working well.


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 26, 2015, 08:19:54 AM
Wish I looked like that atm lol!

Powerful looking physique K, whatever your doing is working well.
I'll swap you for your strength?


Title: Re: No name; just train!
Post by: K_Dogs on May 26, 2015, 08:27:41 AM
Training - 200 reps (lightweight(s) baby)

Set and rest in 1 minute flat is the polar opposite to my natural tendency to 5 x 5. However a pump and burn session can't be bad for a bodybuilder.

Ego checking weights across the board and the swell of the chest and back is immense.
Need to force myself to stick with the tens for a few weeks and see if weight progression can be made.

FitNotes Workout - Tuesday 26th May 2015

Strict 30 seconds rest on all sets.

** Flat Barbell Bench Press **
- 43.0 kgs x 10 reps
- 43.0 kgs x 10 reps
- 43.0 kgs x 10 reps
- 43.0 kgs x 10 reps
- 43.0 kgs x 10 reps

** Hammer Strength Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Dips **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Lat Pull Down **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Diet - busy and boozy weekend.
Didn't expect to be sub 66kg, but just crept under to 65.9kg after a busy weekend. Only went over calories on Sunday due to a party where 600 kcal + from Vodka skewed my numbers.


Title: Re: No name; just train!
Post by: Maveric Matt on May 26, 2015, 09:53:15 AM
Why so serious? Such a moody shot, is it an audition for some underwear catalogue?


Blue Steel  :D

I'm a convert to the reps mate, 100%


Title: Re: No name; just train!
Post by: K_Dogs on May 26, 2015, 11:02:10 AM
Why so serious? Such a moody shot, is it an audition for some underwear catalogue?

I'm a convert to the reps mate, 100%

How about rest time? I'm testing strict 30 seconds, but feel like 1 minute might allow better weight to be moved. Plus I can't flex and play with my phone in 30 seconds, haha  ;D  ;D


Title: Re: No name; just train!
Post by: Maveric Matt on May 26, 2015, 12:46:37 PM
Why so serious? Such a moody shot, is it an audition for some underwear catalogue?

I'm a convert to the reps mate, 100%

How about rest time? I'm testing strict 30 seconds, but feel like 1 minute might allow better weight to be moved. Plus I can't flex and play with my phone in 30 seconds, haha  ;D  ;D


Practice!  :D

For me, i think rest times are more instinct.  No point in timing it if you cant fully recover.  30 secs sounds too little IMO.  I've found that say an extra 30 seconds or so can improve performance a lot.  Now i'm back to having a training partner, the gaps have become longer


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 26, 2015, 09:39:34 PM
Why so serious? Such a moody shot, is it an audition for some underwear catalogue?

I'm a convert to the reps mate, 100%

How about rest time? I'm testing strict 30 seconds, but feel like 1 minute might allow better weight to be moved. Plus I can't flex and play with my phone in 30 seconds, haha  ;D  ;D


Practice!  :D

For me, i think rest times are more instinct.  No point in timing it if you cant fully recover.  30 secs sounds too little IMO.  I've found that say an extra 30 seconds or so can improve performance a lot.  Now i'm back to having a training partner, the gaps have become longer
Will try 1 about 1 minute as I agree that should allow greater weight. I can't be benching half my max weight, someone might see me.... :'(


Title: Re: No name; just train!
Post by: K_Dogs on May 27, 2015, 12:31:11 PM
Training - 100 lung busting reps.

Today's session was the hardest I've worked in the gym for a while. Extended rest to a fairly strict 60 secs and plowed through. Why shorter rest periods? To try and train without having fully replenished phosphates stores and to induce more lactate build up. Why? Apparently it's good for hypertrophy 8)
Had a banging headache during deads which was unusual. Decided to hit squats and Sumo deads together as Sumo hits the quads fairly hard. Found myself struggling on the cardio front which I'm sure will quickly improve.

FitNotes Workout - Wednesday 27th May 2015

** Barbell Squat **
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps

** Deadlift Sumo **
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 84.0 kgs x 10 reps

** Decline Crunch **
- 10 reps
- 10.0 kgs x 10 reps

Diet - Consistent. 2400kcal
Woke up at 65.9kg again which is encouraging whilst using higher carbs.
Consuming natural yogurt frequently to assist with gut health and so far so good. Stomach health should be a priority and I believe it's an area of focus from a science and health point if view.


Title: Re: No name; just train!
Post by: K_Dogs on May 28, 2015, 12:48:02 PM
Training - Ego check weights

Currently suffering from some impressive quad and glute DOMS.
Enjoying the simple workouts at the moment, just need to stick to the plan.

FitNotes Workout - Thursday 28th May 2015

** Arnold Dumbbell Press **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Dumbbell Laterals **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** EZ-Bar Curls (Thick Bar) **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

** EZ-Bar Skull Crushers (Thick Bar) **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

Diet -
Back up to 66.2kg after jacket and sweet potato yesterday, plus maybe a little inflamed and holding a little extra water.
Going to reintroduce Creatine next week which might help with the shorter rest periods.
Another quick shot, I'd say I have about 6 kg to drop if I were to compete. Quads seem a little better.

(http://images.tapatalk-cdn.com/15/05/28/88b2135c745e946923c146a2741999c7.jpg)


Title: Re: No name; just train!
Post by: K_Dogs on June 01, 2015, 08:44:06 AM
Training - All about the tens, them tens no trouble...

Up and out early. Busy gym, yet manage to secure the equipment I needed with minimal waiting.

Endurance is improving already. So all weights were up using 60 seconds rest.
The pump is crazy.

FitNotes Workout - Monday 1st June 2015

** Flat Barbell Bench Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Lat Pull Down **
- 23.0 kgs x 10 reps
- 23.0 kgs x 10 reps
- 23.0 kgs x 10 reps
- 23.0 kgs x 10 reps
- 23.0 kgs x 10 reps

** Dips **
- 11.0 kgs x 10 reps
- 11.0 kgs x 10 reps
- 11.0 kgs x 10 reps
- 11.0 kgs x 8 reps
- 11.0 kgs x 6 reps

** Hammer Strength Row **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

Diet - Have added a pre workout shake
So now, pre is Peptopro, glucose, Creatine and hydration salts (Tip passed down from Badger)
Post is Peptopro, glucose and Creatine.
Have split the Glucose and Creatine, half in each shake.


Title: Re: No name; just train!
Post by: Maveric Matt on June 02, 2015, 12:57:38 PM
Legs looking very shapely there mate.  :)


Title: Re: No name; just train!
Post by: K_Dogs on June 02, 2015, 01:19:47 PM
Legs looking very shapely there mate.  :)

Bit of a pants picture to be honest, but legs look a little better than previous years.
It's a tough decision to post pictures when not in contest shape.

I plan to drop down a couple more kilo's and see what's truly underneath.

When does your diet start, 2 weeks before the show  ;D


Title: Re: No name; just train!
Post by: Maveric Matt on June 03, 2015, 09:55:30 AM
Well, you only ever get one moment in time mate, so better to than not I always say.
Tricky to really capture the legs on a picture.  Especially with no tan and not shaved etc.

1st August!


Title: Re: No name; just train!
Post by: K_Dogs on June 03, 2015, 11:30:55 AM
Training - short rest periods are kicking my butt!

Cleared the junk out the way and trained at home today. Sent my Adipower's back as I had a few issues, so whilst I await a new pair I used 1.25kg plates under my heels. I definitely feel squat in my quads more since using a heel.

Despite submaximal weights, today's session was tough. Worked up a decent sweat.

I'm going to stick with just 2 different training plans for the foreseeable future.
5x10 with short rest periods
5x5 with regular rest.
Likely to alternate every 4 to 6 weeks.

FitNotes Workout - Wednesday 3rd June 2015

** Barbell Squat **
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Deadlift Sumo **
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps

** Chin Up **
- 10 reps
- 5 reps
- 5 reps

Diet -
65.9kg. Had a Maximuscle ready made shake yesterday which I didn't tolerate too well. That'll teach me not to reach for convenience protein shakes.


Title: Re: No name; just train!
Post by: K_Dogs on June 03, 2015, 11:56:54 AM
Well, you only ever get one moment in time mate, so better to than not I always say.
Tricky to really capture the legs on a picture.  Especially with no tan and not shaved etc.

1st August!

Too true. You'll regret the things that you didn't do, not what you did.....


Title: Re: No name; just train!
Post by: Badger on June 03, 2015, 01:28:45 PM
That looks like a gut wrenching session mate, A lot of kilo's moved on a free weight movement. Even though top end weights are not your primary goal you would probably be surprised at what your 1rm would be!


Title: Re: No name; just train!
Post by: K_Dogs on June 03, 2015, 02:37:30 PM
That looks like a gut wrenching session mate, A lot of kilo's moved on a free weight movement. Even though top end weights are not your primary goal you would probably be surprised at what your 1rm would be!
The volume with 60 seconds rest is brutal mate. I think that I'll need to extend it to 90 secs as the weight continues to increase as to not lose form.


Title: Re: No name; just train!
Post by: ben-howard on June 04, 2015, 06:46:02 AM
good hard sessions mate, i like the idea of alternating 5X5 and 5X10, best of both worlds, lifting heavy is great fun but for bodybuilding purposes, the volume works wonders. Im procing your 5X10 numbers very quickly too, its suprising how hard they feel when your used to sets of 4-6


Title: Re: Re: No name; just train!
Post by: K_Dogs on June 04, 2015, 08:37:59 AM
good hard sessions mate, i like the idea of alternating 5X5 and 5X10, best of both worlds, lifting heavy is great fun but for bodybuilding purposes, the volume works wonders. Im procing your 5X10 numbers very quickly too, its suprising how hard they feel when your used to sets of 4-6
You definitely right about moving up from 4-6 reps. It's a massive struggle from 5 reps onwards. Really enjoying the challenge of blasting out the sets in quick time. Think I'll welcome going back to 5x5 after all this exertion 8)


Title: Re: No name; just train!
Post by: K_Dogs on June 04, 2015, 08:45:34 AM
Training - Small increments, testing volume.

Another early start to get a session in before work. Woke up sore in the upper back and traps from yesterday's deads.

Delts were tight and sore again. I'm considering a Yoga class once a week to help with me shocking flexibility / mobility, anyone have any experience?

FitNotes Workout - Thursday 4th June 2015

** Seated Dumbbell Press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps

** Dumbbell Laterals **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** EZ-Bar Skull Crushers (Thick Bar) **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps (Seriously fried Tri's)

** Dumbbell Curl **
- 18.0 kgs x 8 reps
- 16.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 7.5 kgs x 6 reps

Diet -
REAL Greek yogurt is the bomb. Add a little Maple syrup and flaked almonds and you've got a quality snack or meal.


Title: Michael Knight
Post by: K_Dogs on June 05, 2015, 09:28:53 AM
The Adipower replacement. Much like Knight Rider when "Kitt" came back white after a rebuild.

(http://images.tapatalk-cdn.com/15/06/05/c878ac37f4e3968384b583c96e1a8940.jpg)


Title: Re: No name; just train!
Post by: Badger on June 05, 2015, 11:17:37 AM
*Wolf whistles*

shhhwiinnggggg  8)


Title: Re: Pump up the Jam..
Post by: K_Dogs on June 08, 2015, 09:12:09 AM
Training - Volume
The steady increase in weight is gently pushing the volume up. To aid in keeping weights as high as possible I've agreed (with myself) that if I get 3 sets of 10 clean reps then then the weight will increase for the next session. This does mean that the penultimate and last set will have less reps in some exercises due to fatigue. Also keeping tight in rest times for the early sets then if needed I'm adding 10 to 20 seconds as the sets progress. Resting is limited to a maximum of 90 seconds even on the final sets. Still enjoying incredible pumps.

FitNotes Workout - Monday 8th June 2015

** Flat Barbell Bench Press **
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 6 reps (Go 75kg next session)

** Lat Pull Down **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps (Go 27 next session)

** Dips **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps (Go 20kg next session)

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps (Go 35 next session)

** Plate Raise **
- 10.0 kgs x 12 reps (Never tried these, but felt good, will up weight and add to Friday's session).

Diet -
Relaxed over the weekend. Snacked on Beef Jerky to keep protein up. Also had a meat feast of a BBQ yesterday. Huge protein content.
Currently experimenting with a slightly different pre-workout shake

Complete Hydration
(http://www.bulkpowders.co.uk/media/catalog/product/cache/2/image/9df78eab33525d08d6e5fb8d27136e95/c/o/complete-series-pouch-parent_2_12.jpg)

http://goo.gl/VDzGyp

Most of us will wake up dehydrated and carb sensitive, so this product makes a lot of sense. Will report back on digestive tolerance.


Title: Re: No name; just train!
Post by: K_Dogs on June 10, 2015, 08:29:30 AM
Training - Catch the worm.
05:20am alarm to beat the traffic into London and hit the gym early.
I took advantage of the extra time and included some fluff. I couldn't keep the pace with low rest periods so I extended just enough to recover.

FitNotes Workout - Wednesday 10th June 2015

** Barbell Squat **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
(Will stick with weight and perfect form and rest).

** Deadlift Sumo **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
(Lower back fatigued so kept safe with 8's)

** Seated Ham Curl Machine **
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Leg Extension Machine **
- 35.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 35.0 kgs x 5 reps
- 15.0 kgs x 5 reps

** Leg Press Calve Toe Press **
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

Diet -
Been busier at work, so calories have been down a little (carbs mainly). Also haven't been dog walking as much so probably net for energy in vs energy out.


Title: Re:
Post by: K_Dogs on June 12, 2015, 08:19:46 AM
Training - Hacker
Went with some brute force today. In the gym by 06:30, it started fairly quiet then soon packed out.
Still suffering with some pain in my left delt, so need to work on some recovery.
Was wasted by the time I left the gym,  but felt pumped.

FitNotes Workout - Friday 12th June 2015

** Seated Dumbbell Press **
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 6 reps
- 22.5 kgs x 5 reps

** Dumbbell Laterals **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** EZ-Bar Skull Crushers (Thick Bar) **
- 37.5 kgs x 10 reps
- 37.5 kgs x 10 reps
- 37.5 kgs x 10 reps
- 37.5 kgs x 8 reps
- 37.5 kgs x 6 reps
(need a spotter to get a few more reps)

** Dumbbell Curl Both Together**
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 6 reps

** Press Down (Straight Bar) **
- 12.0 kgs x 12 reps
- 12.0 kgs x 10 reps

** Cable Curl **
- 7.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Plank **
- 01:00

Diet
Currently queing for my what has become my usual breakfast, 3 egg omelette with Ham and spinach or mushrooms.


Title: Re:
Post by: K_Dogs on June 15, 2015, 08:18:50 AM
Training -

Enjoying the early sessions, maybe not the alarm clock though. This way nothing can spoil my training and I've achieved something before the work day begins.
Took Jasper (Labrador) for a mini trail run on Saturday and Sunday. Not sure he or my ankles appreciated two runs in as many days. They were just short blasts around 4 miles, but due to the hills, mud, streams and uneven ground it's mega intense cardio and great fun.

FitNotes Workout - Monday 15th June 2015

** Flat Barbell Bench Press **
- 84.0 kgs x 10 reps
- 84.0 kgs x 8 reps
- 84.0 kgs x 5 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Lat Pull Down **
- 27.5 kgs x 10 reps
- 30.0 kgs x 10 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 9 reps

** Dips **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
Plenty in the tank here.

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

Diet -  66.8kg weight up, but definitely not from fat.
Had a good weekend, sufficient treats, but also plenty of protein.


Title: Re:
Post by: Toby on June 15, 2015, 08:26:41 AM
Enjoying the early sessions, maybe not the alarm clock though. This way nothing can spoil my training and I've achieved something before the work day begins.


My training is done by 7am most days and there is nothing quite like getting to work and seeing and speaking to people who appear to have clambered out of bed 20 minutes earlier and know you have already been up for a good 3 hours, smashed a good gym session, done some cardio and in my case I have an hour at home tidying, cleaning or sometimes studying a little on the laptop. A sense of achievement having already caned it hard is huge. You must be used to that with the forces experience, ya know, when you were in the SAS  ;)

Plus it is good to know that your day is free and clear now with nothing to interrupt it. Training without waiting for kit is great too, I am surprised more do not do it but I guess the average beefy bro would not want to do that, they need the a gym full of people to hear them grunt and see them in a vest - If a tree falls in a forest and no one is around to hear it, does it make a sound? so If a bro lifts and no one hears his scream, does he make a sound?




Title: Re: No name; just train!
Post by: K_Dogs on June 15, 2015, 10:03:44 AM
It's so true, but not sure I could handle the 4am sessions that Skip and Co used to do!

Good point on the Bro's, they're probably still at home eating their 20 egg white omelettes.
Also, if they don't post it on social media then their session won't count.

Saying that, a PT today was training with a client this morning and the spotting was ridiculous, 3 plates aside on the Smith press with one basically doing a deadlift from the side to keep the bar moving, WTF!

It was the SBS, not the SAS mate, get it right yeah  ;D  ;D


Title: Re: No name; just train!
Post by: SCOTTGALTON on June 15, 2015, 01:28:08 PM
being an early trainer myself I just couldn't do it after work. I'm done for the day by that point. In the mornings I have not distractions I can go lift and get the job done.

It is an odd feeling to get to work at 9 and have been up for a good three and half hours while everyone else is looking like they are still asleep


Title: Re: No name; just train!
Post by: K_Dogs on June 16, 2015, 08:30:18 AM
Totally agree Galts. Apart from logging my session down on here, practically nobody will even know that I've trained, but what counts is that I know a battle was won and a challenged completed.

#PreDawnTraining


Title: Re: No name; just train!
Post by: Toby on June 16, 2015, 08:48:00 AM
Totally agree Galts. Apart from logging my session down on here, practically nobody will even know that I've trained,

You mean apart from the fact you are sporting a spray on t shirt and pumped guns?


Title: Re: No name; just train!
Post by: K_Dogs on June 16, 2015, 08:54:07 AM
Totally agree Galts. Apart from logging my session down on here, practically nobody will even know that I've trained,

You mean apart from the fact you are sporting a spray on t shirt and pumped guns?

What can I say the Bibster is rubbing off on me  ;D

You need to look very closely to sport any shape hidden under my baggy work shirts. It's all about the stealth.


Title: Re: No name; just train!
Post by: SCOTTGALTON on June 16, 2015, 09:15:28 AM
Keith it it feels any better I met one of Jans co workers at the weekend. She was nice until she said I expected you to be bigger lol


Title: Re: No name; just train!
Post by: Maveric Matt on June 16, 2015, 09:49:03 AM

Good point on the Bro's, they're probably still at home eating their 20 egg white omelettes.
Also, if they don't post it on social media then their session won't count.


A True Bro' can hear the scream from miles away - a bit like a dog whistle! :D


Title: Re: Re: No name; just train!
Post by: K_Dogs on June 17, 2015, 08:25:58 AM

Good point on the Bro's, they're probably still at home eating their 20 egg white omelettes.
Also, if they don't post it on social media then their session won't count.


A True Bro' can hear the scream from miles away - a bit like a dog whistle! :D
We had a screamer this morning. 60kg bench for singles!!!


Title: Re: No name; just train!
Post by: K_Dogs on June 17, 2015, 08:34:59 AM
Training -
Every set felt heavy today. Was a bit stressed and low carb yesterday, so likely related.
New Adipower's are feeling great, been wearing long-ish socks, so I can take my shoes off after squats, pull the socks up then deadlift. I'm guess that scratching up your thighs with your hands is standard for Sumo?
Hiking a marathon on Saturday, so today's session is likely to hamper that a little :'(

FitNotes Workout - Wednesday 17th June 2015

** Barbell Squat **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Deadlift Sumo **
- 100.0 kgs x 8 reps
- 111.0 kgs x 8 reps
- 111.0 kgs x 8 reps
Loads of strength left, just playing it safe after squats. Volume also cut a little as this combo is tough.

** Leg Press **
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Leg Press Calve Toe Press **
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

Diet -
Very controlled and consistent, which is very satisfying.
Definitely seeing a difference from all this volume.


Title: Re: No name; just train!
Post by: K_Dogs on June 17, 2015, 08:37:16 AM
Training - Persistence.
Every set felt heavy today. I was a bit stressed and low carb yesterday, so likely related.
New Adipower's are feeling great, been wearing long-ish socks, so I can take my shoes off after squats, pull the socks up then deadlift. I'm guess that scratching up your thighs with your hands is standard for Sumo?
Hiking a marathon on Saturday, so today's session is likely to hamper that a little :'(

FitNotes Workout - Wednesday 17th June 2015

** Barbell Squat **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Deadlift Sumo **
- 100.0 kgs x 8 reps
- 111.0 kgs x 8 reps
- 111.0 kgs x 8 reps
Loads of strength left, just playing it safe after squats. Volume also cut a little as this combo is tough.

** Leg Press **
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Leg Press Calve Toe Press **
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

Diet -
Very controlled and consistent, which is very satisfying.
Definitely seeing a difference from all this volume.


Title: Re:
Post by: K_Dogs on June 18, 2015, 08:24:24 AM
Training - Bounce.
Trained again today as hitting the gym tomorrow will be difficult.
Had another good session, the momentum is really in flow now. Definitely seeing changes, getting fuller by the week without any fat gain.

FitNotes Workout - Thursday 18th June 2015

** Seated Dumbbell Press **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 18.0 kgs x 8 reps

** Dumbbell Laterals **
- 16.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** EZ-Bar Skull Crushers (Thick Bar) **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Dumbbell Curl (both Arms) **
- 18.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Plank **
- 01:00

** Ab-Wheel Rollout **
- 8 reps

Diet - 66.9kg
As I stepped on the scales, I thought I'd be sub 66kg, pleased to see that my actual weight isn't dropping. I can only assume it's the extra carbs and Creatine.
Quick update on the Bulk powders complete hydration. I'm tolerating it well, it has a nice refreshing Berry flavour and mixes well with Berry Peptopro. It's definitely a unique flavour of which I really enjoy. I'll be using it when hiking a Marathon on Saturday, going to put a couple of scoops in my Osprey hydration bladder. The fact that it has every base covered instills confidence.


Title: Re: No name; just train!
Post by: K_Dogs on June 18, 2015, 09:39:43 AM
Keith it it feels any better I met one of Jans co workers at the weekend. She was nice until she said I expected you to be bigger lol

Reminds me of the film, Road House, when Franks says to Dalton "I thought you'd be bigger".


Title: Re: No name; just train!
Post by: Maveric Matt on June 18, 2015, 09:53:29 AM
I've currently got the Orange flavour one, and use it for when i'm out cycling.  Can't be a bad thing to use as a bit of help


Title: Re: No name; just train!
Post by: K_Dogs on June 18, 2015, 11:32:06 AM
I've currently got the Orange flavour one, and use it for when i'm out cycling.  Can't be a bad thing to use as a bit of help

Anything to hold on to an ounce of gainz mate  ;D


Title: Re: No name; just train!
Post by: Maveric Matt on June 18, 2015, 12:34:54 PM
I've currently got the Orange flavour one, and use it for when i'm out cycling.  Can't be a bad thing to use as a bit of help

Anything to hold on to an ounce of gainz mate  ;D

Damn right!

When you say using it in the mornings - whilst training or just drinking in general?


Title: Re: No name; just train!
Post by: K_Dogs on June 18, 2015, 12:38:27 PM
I've currently got the Orange flavour one, and use it for when i'm out cycling.  Can't be a bad thing to use as a bit of help

Anything to hold on to an ounce of gainz mate  ;D

Damn right!

When you say using it in the mornings - whilst training or just drinking in general?

I mix it with my Protein and drink on my way to work as a pre-workout. However for endurance I'm just going to sip it for the duration of the hike, 8 hours  :'( :'(


Title: Re: No name; just train!
Post by: Toby on June 19, 2015, 09:19:33 AM
I had an identical training session to you this week, poor strength with even the warm ups feeling heavy so I lowered all working set weights then still struggled! Ditto stressed with a lot going on at work and I attributed it to that plus carb levels so have adjusted things a little. Some days you just got to do what you can, as hard as you can and just not worry about it too much but instead pat yourself on the back for persevering and not binning it off


Title: Re: No name; just train!
Post by: K_Dogs on June 19, 2015, 09:50:52 AM
Very true Tobes.

I've been experimenting with carbs as of late and can definitely feel and see a difference when they are manipulated. When carbs are low it's easy to resort to caffeine which only adds to stress levels.

When you look at the calculations (geek) for volume, it makes so much more sense to drop the weight by a few kg's to achieve more reps and hit slightly higher reps. We truly know if we're short changing ourselves, so it's just a matter of upping weight when form is spot on.

I've dropped fat down a little and added more carbs, the net result is I'm getting leaner and fuller and at the moment heavier! Woke up today at 67.2kg which is about the heaviest I've been this year, but 100% leaner.



Title: Re: No name; just train!
Post by: Maveric Matt on June 19, 2015, 09:53:23 AM
*Keith rummages through wardrobe for trunks again............. :D


Title: Re: No name; just train!
Post by: Toby on June 19, 2015, 09:56:17 AM
My fat levels are also lowered at the moment as I am in a maintenance phase and wanting lifetime balance condition and weight to be stable but trying to get it right and not go too low and harm my test levels which must be lowered already through age.


Title: Re: No name; just train!
Post by: K_Dogs on June 22, 2015, 09:41:29 AM
*Keith rummages through wardrobe for trunks again............. :D

I was very tempted, but have decided against it. I need a lot more mass so no point dieting down and risky losing the recent gains.


Title: Re: No name; just train!
Post by: Toby on June 22, 2015, 09:43:14 AM
*Keith rummages through wardrobe for trunks again............. :D

I was very tempted, but have decided against it. I need a lot more mass so no point dieting down and risky losing the recent gains.

*typo. You know it is Gainzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

To be totally correct it requires the word "mad" before it too


Title: Re: No name; just train!
Post by: K_Dogs on June 22, 2015, 09:44:29 AM
My fat levels are also lowered at the moment as I am in a maintenance phase and wanting lifetime balance condition and weight to be stable but trying to get it right and not go too low and harm my test levels which must be lowered already through age.
It's just one long human experiment ayy. If it was easy, we'd have all moved on to years ago  :)
I think that test levels are an important area so Vitamin D is essential.


Title: Re: No name; just train!
Post by: K_Dogs on June 22, 2015, 09:54:48 AM
Today I feel like I've run over by a bus.

Seriously burnt myself out.

Friday night -  stag night in London, I took it VERY sensible and only had 4 pints.
Saturday - I hiked / ran a marathon. It's was 80% off-road with a 12lb pack on, was out for 6+ hours.
Sunday - DIY, installing a roof canopy, 6+ hours of trying to screw in ridiculously long screws, drilling and climbing ladder.
Sunday Night - Fathers day + wedding anniversary dinner and drinks (insane meat feast + a couple of Vodka's) with my beautiful wife.

Today - Hips, feet, shins and quads are sore causing a limp. ITB is horrendous. Blisters between toes plus a bruised and cut toe from tripping in shower. Delts, hands and forearms barely working from DIY. So I didn't get up at 5am for the gym as I need a least a couple of days to recover.


Title: Re: No name; just train!
Post by: Maveric Matt on June 22, 2015, 12:38:41 PM
Today I feel like I've run over by a bus.

Seriously burnt myself out.

Friday night -  stag night in London, I took it VERY sensible and only had 4 pints.
Saturday - I hiked / ran a marathon. It's was 80% off-road with a 12lb pack on, was out for 6+ hours.
Sunday - DIY, installing a roof canopy, 6+ hours of trying to screw in ridiculously long screws, drilling and climbing ladder.
Sunday Night - Fathers day + wedding anniversary dinner and drinks (insane meat feast + a couple of Vodka's) with my beautiful wife.

Today - Hips, feet, shins and quads are sore causing a limp. ITB is horrendous. Blisters between toes plus a bruised and cut toe from tripping in shower. Delts, hands and forearms barely working from DIY. So I didn't get up at 5am for the gym as I need a least a couple of days to recover.

Tsk - wimp! Only kidding - at least you made it round ok mate  :)


Title: Re: No name; just train!
Post by: K_Dogs on June 22, 2015, 12:42:37 PM
I seriously need to man up before the 62 miler  :-X  :'(


Title: Re: No name; just train!
Post by: Maveric Matt on June 22, 2015, 12:54:51 PM
I seriously need to man up before the 62 miler  :-X  :'(

Sh1t! when's that? Is that the one you were raising money for or this one?


Title: Re: No name; just train!
Post by: K_Dogs on June 22, 2015, 01:21:57 PM
Saturday's 26 miler was just a warm-up  :-[ The 62 miler is at the end of August for charity. Need to borrow your bike (but not the outfit)  ;D




https://www.justgiving.com/kdogs/


Title: Re: No name; just train!
Post by: Maveric Matt on June 22, 2015, 08:40:19 PM
Saturday's 26 miler was just a warm-up  :-[ The 62 miler is at the end of August for charity. Need to borrow your bike (but not the outfit)  ;D




https://www.justgiving.com/kdogs/

It will have to be the motor bike then - not sure I could ride 62 miles! How do you look in leather?  :D


Title: Re: Re: No name; just train!
Post by: K_Dogs on June 24, 2015, 08:15:26 AM
Saturday's 26 miler was just a warm-up  :-[ The 62 miler is at the end of August for charity. Need to borrow your bike (but not the outfit)  ;D




https://www.justgiving.com/kdogs/

It will have to be the motor bike then - not sure I could ride 62 miles! How do you look in leather?  :D
Leathers ok, just need the talcum powder 8)


Title: Re: No name; just train!
Post by: K_Dogs on June 24, 2015, 08:22:50 AM
Training - Back in the game.

Only took one day off in the end as felt ok for an upper workout today.

Had to shuffle things around as the equipment was in use, then had to use squat rack for flat bench. Wasn't expecting any PB's today, so just got my head down and got my pump on. My phone just corrected "pump" to "pimp", either will suffice :D

FitNotes Workout - Wednesday 24th June 2015

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Flat Barbell Bench Press **
- 84.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Hammer Strength Front Pull Down Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Incline Hammer Strength Chest Press **
- 40.0 kgs x 20 reps
- 63.0 kgs x 15 reps
- 63.0 kgs x 12 reps

** Chin Up **
- 7 reps
- 5 reps

** Foam Rolling **
- 05:00
Diet 67.2kg
I relaxed things a little since Saturday as my body was craving fuel.
Has helped with the pump, yet maybe lost a tiny, tiny bit of sharpness.


Title: Re: No name; just train!
Post by: K_Dogs on June 26, 2015, 08:37:51 AM
Training -

Delts and arms. Still struggling with a rear delt strain and after face pulls it was screaming which made any arm work difficult. I went in the mix and found a seated plate loaded bicep Curl which limited delt activation, but had a limited ROM.
Also feeling the first signs of a cold, Grrrr  >:(

FitNotes Workout - Friday 26th June 2015

** Seated Dumbbell Press **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 18.0 kgs x 7 reps

** Dumbbell Laterals **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Cable Face Pull **
- 4.0 kgs x 15 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Dumbbell Curl (both Arms) **
- 16.0 kgs x 10 reps

** Cable Curl **
- 7.0 kgs x 10 reps

** Barbel Drag Curls **
- 10.0 kgs x 10 reps

** Rope Push Down **
- 22.0 kgs x 10 reps

** Bicep Curl Machine (plate Loaded) **
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 3.75 kgs x 8 reps
- 3.75 kgs x 8 reps
- 3.75 kgs x 8 reps
- 3.75 kgs x 8 reps

** Foam Rolling **
- 05:00
Diet -
Added a few more carbs on non training days.


Title: Re: No name; just train!
Post by: K_Dogs on June 26, 2015, 09:58:23 AM
Ahhhhh finally I had a result with a Bulkpowder discount.

25% of everything sold in 1kg bags so I just saved £17.

Get involved gents. I HIGHLY recommend Peptopro.


Title: Re: No name; just train!
Post by: SCOTTGALTON on June 26, 2015, 01:16:04 PM
you do seem quite injury prone mate.m Any reason do you think?

Bulkpowders offer are great aren't they. I stocked up when they had 20% off. With the discount and referal points I saved 50 quid. Mind you i did stock up 10kg of whey, glutamine, cee and a tiny pouch of their blend which is really nice. Unfortunately the Beef isolate goes right through me


Title: Re: No name; just train!
Post by: K_Dogs on June 26, 2015, 01:21:55 PM
you do seem quite injury prone mate.m Any reason do you think?

Bulkpowders offer are great aren't they. I stocked up when they had 20% off. With the discount and referal points I saved 50 quid. Mind you i did stock up 10kg of whey, glutamine, cee and a tiny pouch of their blend which is really nice. Unfortunately the Beef isolate goes right through me

The delt is just one of those niggles, I probably get injured because I go beast mode and like smashing out insane workouts  ;D  ;D
I'd say that my only true training injury was my lower back, but that just made me stronger!

I quit the Hydrobeef and now only use Peptopro, expensive and hard to get your head around only using 15g per serving, but love it even more when discounted.



Title: Re: No name; just train!
Post by: Maveric Matt on June 26, 2015, 02:31:11 PM
Ahhhhh finally I had a result with a Bulkpowder discount.

25% of everything sold in 1kg bags so I just saved £17.

Get involved gents. I HIGHLY recommend Peptopro.

Never used it before, bud.  How does it compare do you think? Benefits?


Title: Re: No name; just train!
Post by: K_Dogs on July 02, 2015, 10:39:42 AM
I tolerate it much better than Whey, so that's my main reason, however here's the info from BP.

PeptoProģ is a highly hydrolysed (28%) enzymatic digestion of casein with an astounding 85% protein content comprised of all 20 amino acids. Essentially it is hydrolysed casein, containing high levels of di and tri-peptide amino acids. Importantly, and what sets PeptoProģ apart from other protein sources, these peptides are absorbed in the body far faster than any other in-tact protein Ė making them ideal for both during and after exercise.

When ordering a Kilo it comes in 2 bags, I wish you could specify a bag of each flavour as I've only tried mixed Berry and enjoy the unusual taste. Goes well with Glucose.


Title: Re:
Post by: K_Dogs on July 02, 2015, 10:44:24 AM
Training - twitch

I have two days to report, however my back has been playing up, so exercise choices are selective. Had to keep it mobile, so plenty of mobility work.

Yesterday
FitNotes Workout - Wednesday 1st July 2015

** Incline Hammer Strength Chest Press **
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps

** Machine Bench Press **
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Bicep Curl Machine (plate Loaded) **
- 3.75 kgs x 8 reps
- 3.75 kgs x 8 reps
- 3.75 kgs x 4 reps
- 3.75 kgs x 4 reps
- 3.75 kgs x 4 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps
Basically repped until I couldn't do anymore..

Also tried some other bench press machines. The constant tension felt good on the pecs.

Today

FitNotes Workout - Thursday 2nd July 2015

** Barbell Squat **
- 60.0 kgs x 20 reps
- 82.5 kgs x 10 reps
- 82.5 kgs x 10 reps

** Leg Press **
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

** Leg Press Calve Toe Press **
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

** Leg Extension Machine **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Seated Ham Curl Machine **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Foam Rolling **
- 10:00

** Stretching **
- 10:00

Diet
Lost my appetite with training volume down and the crazy heat from what was probably our entire summer.


Title: Re: No name; just train!
Post by: tony_b on July 02, 2015, 11:30:12 AM
I tolerate it much better than Whey, so that's my main reason, however here's the info from BP.

PeptoProģ is a highly hydrolysed (28%) enzymatic digestion of casein with an astounding 85% protein content comprised of all 20 amino acids. Essentially it is hydrolysed casein, containing high levels of di and tri-peptide amino acids. Importantly, and what sets PeptoProģ apart from other protein sources, these peptides are absorbed in the body far faster than any other in-tact protein Ė making them ideal for both during and after exercise.

When ordering a Kilo it comes in 2 bags, I wish you could specify a bag of each flavour as I've only tried mixed Berry and enjoy the unusual taste. Goes well with Glucose.

Odd to hydrolyse casein, the whole point of which is its slow release..?


Title: Re: No name; just train!
Post by: Maveric Matt on July 02, 2015, 12:44:21 PM
I tolerate it much better than Whey, so that's my main reason, however here's the info from BP.

PeptoProģ is a highly hydrolysed (28%) enzymatic digestion of casein with an astounding 85% protein content comprised of all 20 amino acids. Essentially it is hydrolysed casein, containing high levels of di and tri-peptide amino acids. Importantly, and what sets PeptoProģ apart from other protein sources, these peptides are absorbed in the body far faster than any other in-tact protein Ė making them ideal for both during and after exercise.


Ah, cool.  I may give it a whirl. 
I had some CNP Pro Pepto once and liked it.
When you say tolerate it, you mean from a digestion / IBS kind of way?


Title: Re: No name; just train!
Post by: K_Dogs on July 02, 2015, 12:52:28 PM
I tolerate it much better than Whey, so that's my main reason, however here's the info from BP.

PeptoProģ is a highly hydrolysed (28%) enzymatic digestion of casein with an astounding 85% protein content comprised of all 20 amino acids. Essentially it is hydrolysed casein, containing high levels of di and tri-peptide amino acids. Importantly, and what sets PeptoProģ apart from other protein sources, these peptides are absorbed in the body far faster than any other in-tact protein Ė making them ideal for both during and after exercise.

When ordering a Kilo it comes in 2 bags, I wish you could specify a bag of each flavour as I've only tried mixed Berry and enjoy the unusual taste. Goes well with Glucose.

Odd to hydrolyse casein, the whole point of which is its slow release..?

Casein by nature is usually digested slowly, I'm not sure it was intentionally derived to be digested this way, however Hydrolysate Casein is (apparently) absorbed very quickly. This suits me and my stomach  8)


Title: Re: No name; just train!
Post by: K_Dogs on July 02, 2015, 12:54:01 PM
When you say tolerate it, you mean from a digestion / IBS kind of way?

Yes exactly, I can take 30 grams , 15g pre and post and not have any adverse symptoms.


Title: Re: No name; just train!
Post by: tony_b on July 02, 2015, 01:24:24 PM
Casein by nature is usually digested slowly, I'm not sure it was intentionally derived to be digested this way, however Hydrolysate Casein is (apparently) absorbed very quickly. This suits me and my stomach  8)

Yeah that's the bit I don't get - casein is more expensive than whey, hydrolysed whey will be just as quick to absorb and surely a lot cheaper? Just seems a strange thing to do, remove the 'ace card' from a product!

As an aside I used to hydrolyse protein at home from time to time - shake up a 2litre bottle with protein, add in a digestive enzyme and some colloidal silver, and leave for a day. Tasted disgusting, but gave me hydrolysed whey for a fraction of the normal cost :D


Title: Re: Re: No name; just train!
Post by: K_Dogs on July 03, 2015, 10:44:29 AM
Casein by nature is usually digested slowly, I'm not sure it was intentionally derived to be digested this way, however Hydrolysate Casein is (apparently) absorbed very quickly. This suits me and my stomach  8)

Yeah that's the bit I don't get - casein is more expensive than whey, hydrolysed whey will be just as quick to absorb and surely a lot cheaper? Just seems a strange thing to do, remove the 'ace card' from a product!

As an aside I used to hydrolyse protein at home from time to time - shake up a 2litre bottle with protein, add in a digestive enzyme and some colloidal silver, and leave for a day. Tasted disgusting, but gave me hydrolysed whey for a fraction of the normal cost :D
If there's one person who could come up with such a potion it was always going to be you ;)


Title: Re: No name; just train!
Post by: tony_b on July 03, 2015, 10:45:25 AM
lol!


Title: Re: No name; just train!
Post by: K_Dogs on July 03, 2015, 10:49:31 AM
Training - Mobility

Still focusing on mobility. Quick back and arm pump then stretching.
Last session before a week break. Will have a think about the new routine and come back ready for action.

FitNotes Workout - Friday 3rd July 2015

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 30.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Hammer Strength Front Pull Down Row **
- 35.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Press Down (Straight Bar) **
- 29.5 kgs x 12 reps
- 29.5 kgs x 12 reps
- 29.5 kgs x 12 reps

** Cable Curl **
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

** Dumbbell Curl (both Arms) **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Foam Rolling **
- 05:00

** Stretching **
- 15:00

Diet -
Off on Holiday next week, will keep fluid up and maybe sip some BCAA's to keep them topped up.


Title: Back in the game....
Post by: K_Dogs on July 13, 2015, 10:48:56 AM
Training - Back in the game

Had an amazing week staying in a Mansion in Poole (Sandbanks). I literally eat and drank anything I wanted and bodyweight has hardly changed.

Squeezed in a little kettlebell pump session in the attached gym, but nothing too strenuous.

Today was a little experimental as I wanted to try the Smithy. Felt it loads in the upper chest. Suprised how heavy it felt though.

Points of focus for this cycle are, delts (+ care & repair). Lower / mid back. Upper chest. Will be using moderate weights and reps again.

FitNotes Workout - Monday 13th July 2015

** Incline Bench (Smith) **
- 30.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Flat Neck Press (Smith) **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps (never tried these, but felt good on the Smith)

** Seated Military Press (Smith) **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Flat Dumbbell Fly **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** Dumbbell Laterals **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Face Pull **
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

Diet
As mentioned above, relaxed and varied.  Took BCAA's for a few days, but not everyday. Got a little addicted to Latte's as I'm usually a black coffee kind of guy.
(http://images.tapatalk-cdn.com/15/07/13/dccc2eaf57b3354364f6c389c2a1af55.jpg)


Title: Re: No name; just train!
Post by: tony_b on July 13, 2015, 12:02:14 PM
Nice to have a little break - does wonders!


Title: Re: No name; just train!
Post by: Maveric Matt on July 13, 2015, 12:38:42 PM
Sandbanks looks awesome ,mate! Did you hire it?
Latte is generally my coffee of choice (not that I drink them very often).

Nice work out (looks a bit familiar  ;))  8)


Title: Re: Re: No name; just train!
Post by: K_Dogs on July 13, 2015, 01:03:47 PM
Sandbanks looks awesome ,mate! Did you hire it?
Latte is generally my coffee of choice (not that I drink them very often).

Nice work out (looks a bit familiar  ;))  8)
Haha, learning from the best.
I was thinking that as the session progressed. Neck Press wasn't by design, the plane just felt better closer to neck, so now it's a keeper.


Title: Re: No name; just train!
Post by: SCOTTGALTON on July 13, 2015, 01:06:23 PM
Well that hliday looks very nice mate. You should have popped into our place we are not far away.


Title: Re:
Post by: K_Dogs on July 13, 2015, 01:46:45 PM
Yeah we hired it, 24 rooms in total! 7 adults and 4 children could still get lost! Amazing place.


Title: Re: Re: No name; just train!
Post by: K_Dogs on July 13, 2015, 02:02:52 PM
Well that hliday looks very nice mate. You should have popped into our place we are not far away.
It did cross my mind, wanted to meet for a session as I knew you were close to Ringwood, but getting away was too difficult whilst our youngest is so demanding. Going back next year, so maybe we can try then.


Title: Re: No name; just train!
Post by: K_Dogs on July 15, 2015, 10:36:01 AM
Training - Gentle

Today's leg session was a gentle reintroduction for my lower body. I've learnt to be very conservative during my first week back to limit injury and DOMS. All reps were perfect range and form to get everything working again. Front squats felt easier after leg Press. Will try to keep in this order if gym equipment is free.

FitNotes Workout - Wednesday 15th July 2015

** Leg Press **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Barbell Front Squat **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Leg Extension Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** Seated Ham Curl Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** SLDL **
- 50.0 kgs x 10 reps

** Leg Press Calf Toe Press **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Hanging Knee Raise **
- 10 reps

** Hanging Leg Raise **
- 5 reps

Diet - 67.3kg
Focusing on adding a little more fluid and cutting out some of the unnecessary sugary foods.


Title: Re: No name; just train!
Post by: K_Dogs on July 17, 2015, 10:27:50 AM
Training - Various angles

Hit back and a little arms from some slightly different angles and felt the pump for it. That ends a successful first week of easing back in, game on next week.

FitNotes Workout - Friday 17th July 2015

** Hammer Strength Row **
- 15.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Hammer Strength Front Pull Down Row **
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hyperextension Lower Back **
- 12 reps
- 12 reps

** Chin Up **
- 10 reps
- 6 reps
- 6 reps

** Bent Over Row **
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps

** Cable Double Bicep **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Tricep Extension (Close Grip Bar) **
- 12 reps
- 12 reps

** Walking (Treadmill) **
- 100 kcal in 10:00 15% incline.

Diet - Too much chocolate.... Must cut it down before I get fat.


Title: Re:
Post by: K_Dogs on July 20, 2015, 01:09:41 PM
Training - Upper blast

I hit chest and delts from many angles today; loved the pump and burn baby. Ego checking weights, but when the sets are for 10 reps I can't complain.
Left delt is still niggling away, yet manageable.

FitNotes Workout - Monday 20th July 2015

** Incline Bench (Smith) **
- 50.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Flat Neck Press (Smith) **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Seated Military Press (Smith) **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Flat Dumbbell Fly **
- 12.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Incline Dumbbell Fly **
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Seated Dumbbell Lateral Raise **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Face Pull **
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

Diet
Had another busy DIY day yesterday, so burnt off the two BBQ's and Corrs light.


Title: Re: No name; just train!
Post by: K_Dogs on July 22, 2015, 12:18:38 PM
Training - Quads

Experimented with a few things today. Utterly shocked how hard hacks are when heels are elevated and back is straight (non-cheating). Previously I've used 140kg, today 20kg was all that I needed!!

FitNotes Workout - Wednesday 22nd July 2015

** Bulgarian Split Squats (dumbbells) **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Hack Squat Heels Elevated **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Barbell Front Squat **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Leg Press **
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Calf Toe Leg Press **
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Leg Extension Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps

Diet 67.0kg this morning.
Need to up my hiking, so expect a small drop in weight.


Title: Re: No name; just train!
Post by: Maveric Matt on July 22, 2015, 12:47:27 PM
How did you find the Hacks like that? I briefly tried it one and I found it put a lot onto my knees


Title: Re: No name; just train!
Post by: K_Dogs on July 22, 2015, 01:19:43 PM
How did you find the Hacks like that? I briefly tried it one and I found it put a lot onto my knees
It felt completely fine actually. I could feel more knee stress in the split squats. Likely to hit hacks first next session and slowly increase the weight.

It really is an ego check all this rep'ing stuff!  :)


Title: Re: No name; just train!
Post by: K_Dogs on July 23, 2015, 09:05:09 AM
Quads. DOMS. Insane  :-X


Title: Re: No name; just train!
Post by: Maveric Matt on July 23, 2015, 09:54:34 AM
Join the club  :-X :P


Title: Re: No name; just train!
Post by: K_Dogs on July 24, 2015, 01:31:13 PM
Training - quickie.

Due to unforeseen circumstances I literally had half an hour to train, so I blitzed a quick session.

FitNotes Workout - Friday 24th July 2015

** Hammer Strength Front Pull Down Row **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Hyperextension Lower Back **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Chin Up **
- 7 reps
- 7 reps

** Hanging Leg Raise **
- 10 reps

** Hammer Strength Row **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Dumbbell Curl (both Arms) **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** EZ-Bar Curl **
- 30.0 kgs x 7 reps
- 30.0 kgs x 8 reps

(Edit) also did 2 x 12 Ham curls @ 45kg

Diet
Nandos Friday baby!


Title: Re: No name; just train!
Post by: K_Dogs on July 27, 2015, 12:51:57 PM
Training - upper PUMPY!

No big numbers, but my god did I need a training bra by the end.

FitNotes Workout - Monday 27th July 2015

** Incline Bench (Smith) **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Flat Neck Press (Smith) **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Seated Military Press (Smith) **
- 36.0 kgs x 10 reps
- 36.0 kgs x 10 reps
- 36.0 kgs x 10 reps

** Flat Dumbbell Fly **
- 12.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Incline Dumbbell Fly **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Seated Dumbbell Lateral Raise **
- 12.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Face Pull **
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

Diet - So so, needs more steady protein and water.


Title: Re: No name; just train!
Post by: Maveric Matt on July 27, 2015, 12:55:59 PM
Load'sa reps! Good work bud.  Surprising how much time you save just staying on one piece of kit like the smith machine.

How 'cheeky' was the Nando's on Friday?  :P



Title: Re: No name; just train!
Post by: Toby on July 27, 2015, 01:29:28 PM


Diet - So so,

A familiar expression in Chez Hines


Title: Re: No name; just train!
Post by: K_Dogs on July 27, 2015, 04:55:50 PM
Load'sa reps! Good work bud.  Surprising how much time you save just staying on one piece of kit like the smith machine.

How 'cheeky' was the Nando's on Friday?  :P


Half a chicken, Peri Peri chips and a Latte. Semi-cheeky-naughty  ;D

Surely, half a chicken will fit in for a cheat meal on your plan?


Title: Re: No name; just train!
Post by: K_Dogs on July 27, 2015, 04:58:12 PM

Diet - So so,

A familiar expression in Chez Hines

One thing that I read on Ian Duckett's blog was that water can literally change a physique.
It's so true for contest conditions and also everyday life. Even when you've eaten below average, if you're hydrated you'll look and feel better.


Title: Re: No name; just train!
Post by: eddias on July 27, 2015, 06:23:29 PM
drinking water is the key, but tough taken me ages to get use to 4 litres and I still need to be near a toilet for my 30 minute average


Title: Re: Re: No name; just train!
Post by: K_Dogs on July 29, 2015, 12:57:23 PM
drinking water is the key, but tough taken me ages to get use to 4 litres and I still need to be near a toilet for my 30 minute average
During my earlier contests I had 8 litres per day and a bloody painful train journey....


Title: Re: No name; just train!
Post by: K_Dogs on July 29, 2015, 01:03:10 PM
Training - Home session

It felt a little strange being in my home gym this morning. Trying desperately hard not to make much noise banging weights @ 6am added to the fun. Time got away from me, so the volume was limited.

FitNotes Workout - Wednesday 29th July 2015

** Hack Squat Heels Elevated **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
Loading the bar with smaller plates allows you to get very low.

** Bulgarian Split Squats (barbell) **
- 35.0 kgs x 10 reps tried with barbell and struggled with balance. Needs more practice.

** Barbell Front Squat **
- 65.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 80.0 kgs x 10 reps 10 rep PB, with loads more to come in this rep range.

** SLDL **
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps (poor grip & twitchy back)

Diet - 67.2kg
On the fence, do I stop the self control and add some chub, or drop a few pounds and see if a late show is on the cards..... Ahhhhh.


Title: Re: No name; just train!
Post by: Maveric Matt on July 30, 2015, 12:45:42 PM
Ahh  - the stage beckons, dear boy......... :P


Title: Re: Re: No name; just train!
Post by: K_Dogs on July 31, 2015, 10:15:32 AM
Ahh  - the stage beckons, dear boy......... :P
It does, but not until 2016. I don't want to just make up the numbers this year so going to plan out how target things next season.


Title: Re: No name; just train!
Post by: K_Dogs on July 31, 2015, 10:20:58 AM
Training - Mixed grill

Having trained at home on Wednesday it felt like ages since I'd been in the gym. Hit a good variation of exercises. Included T-bar rows (credit T-Hines) nice and light and felt good.
Achieved at incredible pump doing front double bicep Curl on the cable machines, absolutely immense.  Hiking tomorrow, hopefully another Marathon, so I didn't add anymore Hamstring work today and also took it easy on Lower back.

FitNotes Workout - Friday 31st July 2015

** Lat Pull Down **
- 27.5 kgs x 10 reps
- 30.0 kgs x 10 reps
- 27.5 kgs x 10 reps

** T-bar Row **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Hammer Strength Row **
- 37.5 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Dumbbell Curl (both Arms) **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Cable Double Bicep **
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** EZ-Bar Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hyperextension Lower Back **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Stretching **
- 10:00

Diet - 70/30, 70% good.
Decided definitely not to compete this year, so I'll just try to keep fat around 10/12%.


Title: Re: No name; just train!
Post by: K_Dogs on August 03, 2015, 01:12:42 PM
Training -

Had a 24 bug on Saturday and was utterly wiped out, couldn't risk leaving the house so I had to cancel the marathon. Was seriously gutted as the 62 miler is this month!!!

Felt better yesterday so got out with the family and friends.

FitNotes Workout - Monday 3rd August 2015

** Flat Barbell Bench Press **
- 60.0 kgs x 10 reps
- 84.0 kgs x 8 reps
- 88.5 kgs x 5 reps
(Had to use barbell as Smith machine was broken, nope wasn't me)

** Incline Barbell Bench Press **
- 40.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
(never used this fixed bench, felt strange, plus barbell was well Pi**ed!

** Incline Dumbbell Fly **
- 12.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Cable Crossover **
- 4.0 kgs x 10 reps
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps

** Cable Double Bicep **
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
Spent the weekend with glorious DOMS from these, right in the middle of the bicep, not your usual tendon soreness. Felt great!

** Dumbbell Curl (both Arms) **
- 14.0 kgs x 8 reps
- 12.0 kgs x 8 reps
Spanked after the above curls so numbers down.

** Barbel Drag Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps
Still hate these..

** Seated Calf Raise Machine **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 15.0 kgs x 14 reps

** Calf Toe Leg Press **
- 60.0 kgs x 20 reps
- 80.0 kgs x 12 reps

Diet - Lost about a kilo of water weight over the week, added some extra carbs today to try and fill back out. Few Jelly babies then large Jacket pot for lunch.
Still not fully hydrated as pit stops are very few and far between.


Title: Re: No name; just train!
Post by: Toby on August 03, 2015, 01:15:53 PM
Less reps on the pressing today mate? Although I note the flat bench is increasing in weight slightly. Another busy session.


Title: Re: No name; just train!
Post by: K_Dogs on August 03, 2015, 01:26:58 PM
Less reps on the pressing today mate? Although I note the flat bench is increasing in weight slightly. Another busy session.

Yeah, I was a bit lost to be honest mate. I was just getting used to the Smith so had to make other plans. The smith is more piston like and the weight keeps moving and I guess doesn't allow the muscle to rest like a lockout does in the bench so it just felt unusual today.

Also decided to add bicep's today so I can pair back with delts, that way they get hit twice a week. Noticing some physique changes, but tri's are too big for delts, so need to try and grow some boulder shoulders  8)


Title: Re: No name; just train!
Post by: Maveric Matt on August 04, 2015, 12:54:22 PM
Still a bit unlucky on the illness front again bud  :-[ Do you take plenty of vitamins etc?


Title: Re: No name; just train!
Post by: K_Dogs on August 04, 2015, 01:02:16 PM
Still a bit unlucky on the illness front again bud  :-[ Do you take plenty of vitamins etc?

Yeah I take Solgar multi-vits, but this was my stomach again which is my weak link. The good news is that I recovered much quicker which I believe is down to continue with good bacteria by way of Greek yogurt.

Pretty annoying when you see others who are not physically or visually fit, but they never get sick living on take-away and beer.


Title: Re: No name; just train!
Post by: K_Dogs on August 05, 2015, 10:01:06 AM
Training - Jelly legs

Supplied a decent mix of quad stimulation this morning. I found it hilarious when I got stuck a quarter of the way up on the 2nd set of hacks! 40kg and I couldn't stand up. The deep knee bend really identifies weak areas in leg strength. Not sure if I love or hate Turpin for these...

FitNotes Workout - Wednesday 5th August 2015

** Leg Press **
- 40.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 180.0 kgs x 10 reps (PB in rep range)

** Hack Squat Heels Elevated **
- 40.0 kgs x 10 reps (PB in rep range)
- 40.0 kgs x 5 reps
- 30.0 kgs x 10 reps

** Barbell Front Squat **
- 60.0 kgs x 10 reps
- 84.0 kgs x 10 reps (PB in rep range, more to come)

** SLDL **
60.0 kgs x 12 reps
60.0 kgs x 12 reps

** Leg Extension Machine **
- 45.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 12 reps (PB in rep range)

** Seated Ham Curl Machine **
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 55.0 kgs x 10 reps

Diet - Net result after weekend bug is about a pound drop in weight, yet visibly leaner in stomach area.
I feel the need to track my regular daily calories again as I want to keep food intake as high as possible without adding too much fat or consuming too much sugar.
Really shouldn't have bought the packet of jam wagon wheels :P


Title: Re: No name; just train!
Post by: Maveric Matt on August 05, 2015, 12:46:40 PM
How high are your heels elevated mate? Is the 40k total weight?


Title: Re: No name; just train!
Post by: K_Dogs on August 05, 2015, 12:57:55 PM
How high are your heels elevated mate? Is the 40k total weight?

I had my heels up on 2 x 25lb plates (2 plates per foot), also had lifting shoes on, so pretty high, but the biggest difference comes from keep your back straight and not allowing any forward lean. And yep, 40kg total, so that's 100kg down on regular hacks!!!!

http://www.strengthsensei.com/the-correct-way-to-do-hack-squats/


Title: Re: No name; just train!
Post by: tony_b on August 05, 2015, 01:22:05 PM
Did hacks in a similar manner the other night - on a 7cm tall step thing. Never thought 40kg could possibly feel that heavy!!! Awesome quad burn though :D


Title: Re: No name; just train!
Post by: K_Dogs on August 07, 2015, 11:15:37 AM
Training - varied

With equipment still out of order or in use I went all varied and pump-tastic again.

FitNotes Workout - Friday 7th August 2015

** Hang Clean Press - Barbell **
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 30.0 kgs x 8 reps
Great warmup, safer and potentially more useful in ten (minimum) rep sets, otherwise form suffers. Also tested dumbbells and preferred the freedom.

** T-bar Row **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
(Enjoying these and lower back is compliant, cheers for idea Toby)

** Plate Loaded Seated Overhead Press **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Seated Dumbbell Lateral Raise **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
Harder with no seat on back of bench.

** Cable Face Pull **
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

** Rope Push Down **
- 8.0 kgs x 12 reps
- 8.0 kgs x 12 reps
Screaming Tri's

** Hyperextension Lower Back **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Cable Double Bicep **
- 2.0 kgs x 12 reps
- 3.0 kgs x 10 reps
- 2.0 kgs x 12 reps

** High Pull Wide Grip **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Plate Raise **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

Diet - Simple simple carbs and food. I'm not over last week's bug, off to Dr next week as I suspect an infection of some kind :'( Still testing the water with Nandos today, but just breast meat to limit fat intake.
Had a little flex under some good lighting and was happy with what I saw 8)


Title: Re: No name; just train!
Post by: tony_b on August 07, 2015, 11:32:22 AM
Nandos with just breast meat? How do you order a whole chicken with just breast meat...??  :P :P ;D


Title: Re: No name; just train!
Post by: K_Dogs on August 12, 2015, 10:38:42 AM
Nandos with just breast meat? How do you order a whole chicken with just breast meat...??  :P :P ;D
Don't, it goes against my religion to avoid the skin, but the breast in Pitta with pineapple was pretty good.


Title: Re: No name; just train!
Post by: K_Dogs on August 12, 2015, 10:49:07 AM
I skipped training on Monday in preparation for yesterday's little stroll.
We ended up covering 67,333 steps! This involved being out for 10 hours and 9.5 hours of that was moving. Finished up at 31.05 miles and burnt 2400kcal+
I started to feel pretty sick around the 28 mile mark which I now know to be blood sugar related. I felt really cold and started to shake uncontrollably which was almost certainly hypoglycaemia. First time I've ever experience a hypo so must keep meals more balanced and ensure I get enough calories. The quick fix once I got home was to consume nearly a litre of chocolate milk  ;D
Hips are pretty sore today, but no blisters or chaffing thanks to using excellent socks and Bodyglide on the sensitive areas.
That was the last significant hike before the big day. It's made me realise that 62 miles is going to be a real challenge after the half way point, with the night time portion likely to be a mental challenge.
If you'd like to support the NSPCC and sponsor me, every tiny donation is welcomed
https://www.justgiving.com/kdogs/

I'm not going to train today and will see how I feel tomorrow on whether to have a little pump up.


Title: Re: No name; just train!
Post by: Dan94 on August 12, 2015, 08:01:08 PM
Nice one mate


Title: Re: Re: No name; just train!
Post by: K_Dogs on August 13, 2015, 09:41:17 AM
Nice one mate
Cheers, still have a few sore tendons, but not too bad.


Title: Re: No name; just train!
Post by: K_Dogs on August 13, 2015, 09:47:32 AM
Training - Delts & Bi's

Had a nice pump up, really impressed with dumbbell clean and press. Seriously tough with little weight and hits traps well.
Left delt still tender with pressing movements, so I MUST do more remedial to sort it out. Still getting my head around using lighter weights in the upper rep range, however I really believe it has it place.

FitNotes Workout - Thursday 13th August 2015

** Plate Loaded Seated Overhead Press **
- 63.5 kgs x 10 reps
- 63.5 kgs x 10 reps

** Hang Cleans - Dumbbell **
- 14.0 kgs x 8 reps
- 12.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Seated Dumbbell Lateral Raise **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Cable Double Bicep **
- 3.0 kgs x 10 reps
- 2.0 kgs x 10 reps
- 2.0 kgs x 10 reps

** Dumbbell Curl (both Arms) **
- 12.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Cable Kickbacks **
- 3.0 kgs x 15 reps
- 3.0 kgs x 15 reps

Diet - 66.4kg
Having eaten whatever I wanted yesterday I'm feeling the need for some healthier options today.
Had a chat with Dr the other day and have a load of tests and bloods to be done which might be of use. Also found out that I'm not lactose intolerant which is amazing news as I love milk. Took this a little too far and have drank a couple of litres of chocolate milk since hearing the news.


Title: Re: No name; just train!
Post by: SuperSi on August 13, 2015, 10:18:58 AM
I skipped training on Monday in preparation for yesterday's little stroll.
We ended up covering 67,333 steps! This involved being out for 10 hours and 9.5 hours of that was moving. Finished up at 31.05 miles and burnt 2400kcal+
I started to feel pretty sick around the 28 mile mark which I now know to be blood sugar related. I felt really cold and started to shake uncontrollably which was almost certainly hypoglycaemia. First time I've ever experience a hypo so must keep meals more balanced and ensure I get enough calories.

Great effort, mate. 62 miles will be tough, but you'll be prepared for it.

I did a 35 mile bike followed by a 50 mile hike for charity a few years ago, around and over the hills in the Gower, Swansea. There's definitely a mental angle; for me, it started to bite from 20-30 miles on the hike, and then I picked up for the last 20 miles. Strangely, I enjoyed the night section more.


Title: Re: No name; just train!
Post by: Maveric Matt on August 13, 2015, 12:34:15 PM
Solid going mate! Some calories burnt too!
What made you think you were Lactose intolerant in the first place?


Title: Re: Re: No name; just train!
Post by: K_Dogs on August 14, 2015, 01:33:49 PM
Solid going mate! Some calories burnt too!
What made you think you were Lactose intolerant in the first place?
Good question, there were signs and discomfort that hinted I was intolerant, happy that I'm not though. 8)


Title: Re: No name; just train!
Post by: K_Dogs on August 14, 2015, 01:38:42 PM
Training - Full tickle

Freestyle session with a focus on weak areas was enjoyable.

FitNotes Workout - Friday 14th August 2015

** Leg Press Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** T-bar Row **
- 11.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 33.0 kgs x 10 reps

** Incline Dumbbell Bench Press **
- 25.0 kgs x 10 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 8 reps

** Flat Dumbbell Fly **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Cable Face Pull **
- 4.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 12 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 20 reps

** Hyperextension Lower Back **
- 10.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Chin Up **
- 10 reps
Diet - 66.7kg
Back to tracking, if I want to stick with a flexible approach it's essential. 2500kcal 55% Carb, 20% Protein and 25% fat (40g Fibre).
Much higher carbs than before, but something I want to track due my diet naturally ending up in similar ratios.


Title: Re: No name; just train!
Post by: K_Dogs on August 14, 2015, 01:41:04 PM
I skipped training on Monday in preparation for yesterday's little stroll.
We ended up covering 67,333 steps! This involved being out for 10 hours and 9.5 hours of that was moving. Finished up at 31.05 miles and burnt 2400kcal+
I started to feel pretty sick around the 28 mile mark which I now know to be blood sugar related. I felt really cold and started to shake uncontrollably which was almost certainly hypoglycaemia. First time I've ever experience a hypo so must keep meals more balanced and ensure I get enough calories.

Great effort, mate. 62 miles will be tough, but you'll be prepared for it.

I did a 35 mile bike followed by a 50 mile hike for charity a few years ago, around and over the hills in the Gower, Swansea. There's definitely a mental angle; for me, it started to bite from 20-30 miles on the hike, and then I picked up for the last 20 miles. Strangely, I enjoyed the night section more.
Cheers Si, I recovered fairly quickly from the walk on Tuesday, so hoping to head into the big day fit and ready.


Title: Re: No name; just train!
Post by: K_Dogs on August 14, 2015, 04:15:14 PM
After a little chat with Ben, I think that upper lower might fit the bill with my desire for a little more frequency.

Just to get something recorded I've put together the below. With 3 sets for everything, other than maybe back which either needs another exercise of 4 sets per exercise.
Will keep everything in the 10 rep range. I'd hope that with all the variation I won't get too efficient and will obtain results from a varied approach, but who knows ayy.

Lower A

Leg press
Hacks
SLDL
Calves
Abs

Lower B

Front Squats
Bulgarian Splits
Ham Curl
Calves
Abs

Upper A

Flat Bench
Hang Clean DB Press
Laterals
T-bar rows
EZ Curls
Hammers
Tri press down

Upper B

Incline DB
Seated DB Press
DB Flyers
Chins
Hypers
Double bi cable curl
Cable kick back


Title: Re: No name; just train!
Post by: ben-howard on August 14, 2015, 07:32:11 PM
looks real good mate, i prefer to alternate push/pull exercises so, upper may look like this-

4X6 bench (after warmups)
4X6 row (after warmups)
3X10 standing press
3X10 pullups
3X10 dips
3X10 curls

i feel you can concentrate on lifting a decent amount of weight in good form then, and for example, gives the shoulders a rest after the chest work, while doing the back stuff- could even superset if you wanted more volume in there- but found the upper/lower 3-4 per week, to be the sweet spot in frequency/intensity/volume- with enough variation- good routine  :)


Title: Re:
Post by: K_Dogs on August 14, 2015, 08:47:22 PM
Cheers Ben, I'll have a play. Always feels different when you're actually in the gym compared to what's on paper.

Thanks so much for the donation, really appreciate it mate.


Title: Re: No name; just train!
Post by: ben-howard on August 16, 2015, 01:44:38 PM
yeah definitly, coldnt agree more, no worries  :)


Title: Re: No name; just train!
Post by: K_Dogs on August 17, 2015, 10:28:16 AM
Training - Lower

Feeling pretty tired after the weekend  so no better way to wake me up than a leg session. I can see why some people don't post the actual weights used when training in the upper rep ranges, the numbers are embarrassing. Will need to up my game and start pulling 10 reps with 5 rep max.

FitNotes Workout - Monday 17th August 2015

** Seated Calf Raise Machine **
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Leg Press **
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps

** Hack Squat Heels Elevated **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** SLDL **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 85.0 kgs x 10 reps

** Decline Crunch **
- 12 reps
- 12 reps

** Ab-Wheel Rollout **
- 10 reps
- 10 reps

Diet

Carbtastic the weekend as I was away fishing. Back in the race today.


Title: Re: No name; just train!
Post by: K_Dogs on August 19, 2015, 10:32:55 AM
Training - Upper mash up.

Enjoyed the flat Barbell bench as the Smith is still broken and not likely to be fixed any time soon. Pace was fast and pump was good. Made me realise that the bar can always be raised.

FitNotes Workout - Wednesday 19th August 2015

** Flat Barbell Bench Press **
- 84.0 kgs x 12 reps
- 84.0 kgs x 8 reps

** TBar Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Incline Dumbbell Bench Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Chin Up **
- 10 reps
- 7 reps

** Hang Clean Press - Dumbbell **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Cable Double Bicep **
- 3.0 kgs x 8 reps
- 2.0 kgs x 10 reps

** Rope Push Down **
- 10.0 kgs x 12 reps

** Cable Kickbacks **
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps

** Cable Laterals **
- 3.0 kgs x 10 reps
- 3.0 kgs x 10 reps
Used a nice wide arc across the body, will play with these more often.

** Lat Pull Down **
- 30.0 kgs x 10 reps
- 27.5 kgs x 10 reps
Prefer these later in session as fatigue is felt in mid back as opposed to outer / upper lates.

Diet - 67.2kg. Looks like the extra carbs are having an impact. Have clear abs, so can't be bad. Appetite and night-time cake cravings are in full swing :o


Title: Re: No name; just train!
Post by: K_Dogs on August 20, 2015, 02:42:23 PM
This just got real! All confirmations and tickets have arrived, bring on the Endurance.

https://www.justgiving.com/kdogs/

If you can spare any cash at all, every penny is greatly appreciated.

Thank you,


Title: Re: No name; just train!
Post by: Dan94 on August 20, 2015, 03:52:31 PM
Training - Full tickle

Freestyle session with a focus on weak areas was enjoyable.

FitNotes Workout - Friday 14th August 2015

** Leg Press Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** T-bar Row **
- 11.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 33.0 kgs x 10 reps

** Incline Dumbbell Bench Press **
- 25.0 kgs x 10 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 8 reps

** Flat Dumbbell Fly **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Cable Face Pull **
- 4.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 12 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 20 reps

** Hyperextension Lower Back **
- 10.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Chin Up **
- 10 reps
Diet - 66.7kg
Back to tracking, if I want to stick with a flexible approach it's essential. 2500kcal 55% Carb, 20% Protein and 25% fat (40g Fibre).
Much higher carbs than before, but something I want to track due my diet naturally ending up in similar ratios.

Any reason for the low protein mate?


Title: Re: No name; just train!
Post by: K_Dogs on August 20, 2015, 04:30:35 PM

Back to tracking, if I want to stick with a flexible approach it's essential. 2500kcal 55% Carb, 20% Protein and 25% fat (40g Fibre).
Much higher carbs than before, but something I want to track due my diet naturally ending up in similar ratios.

Any reason for the low protein mate?
[/quote]

It has now naturally ended up as below
C = 330g - 50%
F = 73g - 25%
P = 164g - 25%

Total calories 2500kcal, so although it's a low percentage, 164 grams of protein should still be sufficient at over a gram per pound of lean mass.

What are your macro's?


Title: Re: No name; just train!
Post by: Dan94 on August 20, 2015, 04:40:43 PM

Back to tracking, if I want to stick with a flexible approach it's essential. 2500kcal 55% Carb, 20% Protein and 25% fat (40g Fibre).
Much higher carbs than before, but something I want to track due my diet naturally ending up in similar ratios.

Any reason for the low protein mate?

It has now naturally ended up as below
C = 330g - 50%
F = 73g - 25%
P = 164g - 25%

Total calories 2500kcal, so although it's a low percentage, 164 grams of protein should still be sufficient at over a gram per pound of lean mass.

What are your macro's?
[/quote]

Ah yeah, got ya now! :)

Currently cutting on 2,000 cals..

P 190
C 160
F 67


Title: Re: No name; just train!
Post by: K_Dogs on August 21, 2015, 10:30:33 AM
Training - lower

This was the last lower session before the big hike. Typical that I end up with a mild inner thigh strain. Nothing too serious, but enough to put a stop to some exercises.

FitNotes Workout - Friday 21st August 2015

** Barbell Front Squat **
- 86.0 kgs x 10 reps (PB)
- 86.0 kgs x 8 reps
- 86.0 kgs x 6 reps

** Bulgarian Split Squats (dumbbells) **
- 22.5 kgs x 10 reps Inner thigh too sore and cramping.
- 10 reps

** Leg Extension Machine **
- 35.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 55.0 kgs x 5 reps
- 45.0 kgs x 10 reps

** Seated Ham Curl Machine **
- 45.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Decline Crunch **
- 10 reps
- 10.0 kgs x 10 reps

** Hanging Knee Raise **
- 10 reps
- 10 reps

** Bicep Curl Machine (plate Loaded) **
- 2.5 kgs x 15 reps
- 5.0 kgs x 15 reps

Foam roll and stretching to limit injury.

Diet 67.3kg
Ended up with over 200g of protein yesterday, so I might as well not post anymore daily percentages for the off-season as they vary from day to day. Will look to post just the weekly average.
Mood has noticeably improved since upping carbs, could be coincidence.


Title: Re: No name; just train!
Post by: K_Dogs on August 24, 2015, 10:31:05 AM
Training Upper mix
The big hike is this Saturday so I'll refrain from training legs this week (they are still sore from Friday anyway). Over the weekend I did a recce on some of the route and the elevation. Once we leave the river section and head cross country the real enjoyment starts. Miles and miles of public footpaths, gravel tracks, single dirt sections etc. Just how I like off road routes to be.

https://www.justgiving.com/KDogs/

FitNotes Workout - Monday 24th August 2015

** Flat Barbell Bench Press **
- 88.5 kgs x 8 reps
- 84.0 kgs x 8 reps
- 61.0 kgs x 8 reps

** TBar Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Hang Clean Press - Dumbbell **
- 14.0 kgs x 10 reps
- 14.0 kgs x 10 reps

** Lat Pull Down **
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps

** Cable Double Bicep **
- 2.0 kgs x 10 reps

** Dumbbell Curl (both Arms) **
- 14.0 kgs x 10 reps

** Cable Curl (single Arm) **
- 4.0 kgs x 10 reps
- 4.0 kgs x 10 reps

** Rope Push Down **
- 10.0 kgs x 10 reps
- 11.0 kgs x 10 reps

** Flat Dumbbell Fly **
- 16.0 kgs x 5 reps
- 12.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 12.0 kgs x 5 reps

Diet -  68.2kg
Feeling fuller and looking a bit better at this weigh. Happy with where it's going. The plan is to get my body used to higher carbs so when the diet starts next year I have "options" to drop fat without becoming flat as a pancake.


Title: Re: No name; just train!
Post by: K_Dogs on August 26, 2015, 06:19:36 PM
Training - Quick upper

Life got in the way of training today, so it meant a quick home gym blast to keep me going.
I added some one and half rep sets today. Very interesting how much I felt the stimulation in the pecs.

FitNotes Workout - Wednesday 26th August 2015

** Bench Press 1.5 Reps **
- 60 kgs x 6 reps
- 60 kgs x 6 reps
- 60 kgs x 6 reps

** Military Press (Barbell) **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Chin Up **
- 10 reps
- 10 reps
- 7 reps

** Laterals (Plates) **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Plate Raise **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Slam Ball Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Rows - Single Arm Kettlebell **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Diet -  Flexible.


Title: Re: No name; just train!
Post by: K_Dogs on August 28, 2015, 08:46:24 AM
Right then, the BIG hike is tomorrow. 100km (62 miles) in under 24 hours is the target.

The weather will play a part in whether we make it closer to 20 hours.

The hike begins @ 9am from London with some quick grab and go stops about every 12 km, but the main stops are at 25km, 50km and 75km.

There are approximately 1000 entrants setting off in groups of 200. The route passes directly past my house along the river so it'll certainly be a sight with so many people draped in their respective charity colours.

I'm £44 away from hitting my target so if anyone can spare a few pounds, please donate to a great charity!

https://www.justgiving.com/kdogs/





[attachment expired]


Title: Re: No name; just train!
Post by: SCOTTGALTON on August 28, 2015, 08:47:31 AM
Hi mate all the best for the Hike. How long do I have to donate? I get paid next week


Title: Re: No name; just train!
Post by: K_Dogs on August 28, 2015, 08:48:44 AM
Hi mate all the best for the Hike. How long do I have to donate? I get paid next week
Thanks Scott, the page will be open for about another 3 weeks so plenty of time after the event  :D


Title: Re: No name; just train!
Post by: K_Dogs on September 07, 2015, 11:42:28 AM
The 100km Challenge! (https://www.justgiving.com/kdogs/)

The one day that you actually want your children to wake you up early they unexpectedly sleep in!
My plans to get up early and get myself ready in a leisurely and non-stressful manner were quickly replaced with blurry eyed panic.
Having slept through my alarm and managing to get myself ready in breakneck time things were looking good to be ready for my lift to arrive.
There was one final hiccup waiting for me though. I opted for a Rucksack with a bladder, it can hold around 3 litres, but I mostly topped it up to around 1 or 2 litres to keep the pack weight down. In a rush I filled it up to 2 litres and added a hydration salts tablet only to realise that it was a little bloated and needed some air released. As I undid the cap the water started to leak inside my rucksack which was full of all my essential clothing and medical kit etc. The more I panicked the more I spilt. The net result was me running out the door with a soaking wet rucksack and leaving my wife to mop up water all over the house. In the process Iíd got my hiking socks wet, these were quickly changed for the spare pair and I kindly asked my wife to dry them before meeting me later at the half way point with other change of clothing.
So, half an hour of madness, no breakfast, water or coffee I was tucked up in the back of a mini on route to the start.

We left Hackney (London) under glorious morning sunshine and quickly joined the River Lea. On any other day we would have welcomed the warmth and basked in the heat, but on this occasion we were seeking shade whenever possible. My ever trusty Buff snood kept the heat off my neck which was a life saver so early on in the journey. The route was split up by some minor splash and dash style stops every 12km-ish then significant stops at 25km, 50km & 75km. As a team weíd already hiked most of the early sections and therefore the scenery and conditions were predictable and a little mundane. The 25km stop seemed to come fairly quick and gave us a change to top up our already depleted water stores.

At the 30km mark we literally passed by my house and as we set about leaving the river section. We headed through my town where we were met by some of our families and friends. It was great to see everyone for a few minutes. We walked and talked, had a quick kiss and gratefully received bottles of Lucozade and water.

This marked the last of the predictable flat section as we made a turn towards the more challenging terrain. This received mix emotions from the team. Personally it was exactly what Iíd been waiting for. The next 20km were a stark contrast, the ground below our feet was loose and the ascent hit us quickly.
This was a strong section for me, being fairly light and having some history of this kind of hiking I grinned from ear to ear as we set a crazy pace on the climbs. Despite the protests from within my group the team were very strong on the hills and we quickly powered past slower groups.
As we caught each group you could read their start times printed on their race number, seeing groups that had started up to an hour and a half before us gave us more strength and enthusiasm.

The 50km and half way point was a significant milestone. Using a mind trick borrowed from marathon runners weíd told ourselves that the journey was all uphill until the halfway point, then downhill from there onwards. The elevation profile didnít agree with this, but mentally we used the mind game well.
At this point we changed socks, clothing and added waterproofs to begin the night section.

From half way to 75km things were a lot tougher, my team started to struggle with motivation as weíd been moving for around 16 hours, so naturally things started to take their toll. The uneven ground had provide perfect conditions for blisters to flourish. We all were suffering in a bad way and getting moving again after a stop was extremely painful. Huge blisters on the balls of my feet and the insides of my heels were unexpected and seemed to come out of nowhere, they gave me little warning and not enough time to prevent them getting worse by using Zinc oxide tape.

I worked hard to motivate the other guys and try to keep them moving at a decent pace. I was forever checking the route and ETA on my Garmin, I personally had to beat 24 hours at all costs, but my desire to move quickly wasnít reciprocated, it was clear that being younger and fitter I was fresher and I needed to change my mental approach to accommodate the slower pace. They simply wanted to finish, but as the ever competitive person I was yearning for more.
At the rest stops I urged the others to limit their rest time as taking too long would only lead to muscles seizing up. So despite every bone in their bodies refusing to move I ushered them out of the final stops and onwards. Providing them with cups of tea was welcomed and I hoped the caffeine would boost their morale.
I forced myself to eat, even though I wasnít belly hungry, but I knew I needed energy. I was getting really tired of the sugary foods and added some fruit where possible. (Later a learnt that Iíd burnt over 5000kcal).

As we entered the last 20km the other guys were fighting to get over or through their ďwallĒ, but as dawn came around we knew that barring a significant injury we were going to finish, it still felt like a way to go, but we would make it.

After discussing the situation many times I was urged to push on alone for the last 15km. I declined and stuck with team (checking my watch suggested that under 24 hours was slipping away). As we reached the final 10km weíd slowed further. The other two guys needed more frequent rests, in principle I was fine with this, but every time we stopped it made my feet unbearably painful and the desire to beat 24 hours was only just possible.
It was clear that the other two were going to make it and the decision was taken to unleash me for the final stretch. I had bags of reserved energy and quickly set off at a jog. Jogging and running with all your kit on isnít ideal, but itís manageable. The change in pace was welcomed and I reached for my music for the first time. This further boosted my energy and I set off at almost twice the previous pace.
My Garmin (Fenix 3) had the route loaded, but little did I know that route had been change slightly once into Cambridge town centre. I initially could see that under 24 hours was still just possible, but then as my pace increased all of my ďaverage paceĒ numbers shot down and revealed that under 23 hours was possible at this pace. As I neared the finish I pushed on hard past a few other groups all of which seemed surprised to see a runner at such a late stage. The final turn was upon me and the clock was ticking down, 22hr 30minsÖ.. Job done!
I crossed the line and was hit by emotion that I really wasnít expecting. This was a common feeling as I saw many grown men well up then fall apart as they were greeted by their families at the finish line.

I collected my medal, composed myself before calling my wife to confirm that I finished (alive). I then had a quick sausage sandwich, had a sip of Champagne and put all my kit back on. Iíd achieved a time that meant I wouldnít have any unfinished business, so all that was left to do was drag my blistered feet back along a small section of the route to meet back up with my team and cross the line with them as a threesome.
As it turned out, the other two guys finished a fraction under 24 hours anyway which was well deserved seeing how far they had to push their limits.

Iíd like to personally thank everyone that has shown their support personally or by way of donation.

The donation page is still open and Iíd desperately like to reach £10 for 1km (£1000). Every single penny is appreciated and will go to help make vulnerable childrenís lives better.


[attachment expired]


Title: Re: No name; just train!
Post by: Toby on September 07, 2015, 12:02:18 PM
Done like a boss  ;D

Great read and a real understanding of what it must take to finish such a gruelling event. I have friends that do two long runs, the Classic Quarter which is 44 miles and one of 100 miles and I gasp but your post gave me the first real understanding of the mindset.

And I must bloody donate, useless t**t! I will, I promise!


Title: Re: No name; just train!
Post by: ben-howard on September 07, 2015, 03:01:07 PM
smashed it mate, well done! real good read, and must have been a great journey, big respect!


Title: Re: No name; just train!
Post by: K_Dogs on September 07, 2015, 03:27:56 PM
Done like a boss  ;D

Great read and a real understanding of what it must take to finish such a gruelling event. I have friends that do two long runs, the Classic Quarter which is 44 miles and one of 100 miles and I gasp but your post gave me the first real understanding of the mindset.

And I must bloody donate, useless t**t! I will, I promise!

Cheers mate, I think that I could easily go below 20 hours, but I enjoyed the role of helping the others whilst the chips were down.

I'll keep an eye out for that Donation  ;D ;D


Title: Re: No name; just train!
Post by: K_Dogs on September 07, 2015, 03:29:41 PM
smashed it mate, well done! real good read, and must have been a great journey, big respect!

Thanks Ben. I'm really glad that I've ticked the box, it was a long time coming with around 9 months slowly building up the distance which made the day much easier than it otherwise would have been.

Now it's time to consider another challenge and also set myself up for next years stage time.


Title: Re: No name; just train!
Post by: Maveric Matt on September 08, 2015, 01:00:09 PM
Awesome story and achievement bud, well done!  8)
They should make a film or something like that.
Wonder what Tom Cruise is up to...........


Title: Re: No name; just train!
Post by: SCOTTGALTON on September 08, 2015, 01:27:10 PM
Fantastic well done mate. I know that would not be my cup of tea for sure. Nice write up, really got a feel for how hard it was


Title: Re: No name; just train!
Post by: K_Dogs on September 09, 2015, 02:32:44 PM
Awesome story and achievement bud, well done!  8)
They should make a film or something like that.
Wonder what Tom Cruise is up to...........
Thanks mate.
Tom called, said it was too hardcore and couldn't do all the stunts involved  ;D


Title: Re: No name; just train!
Post by: K_Dogs on September 09, 2015, 02:36:15 PM
Fantastic well done mate. I know that would not be my cup of tea for sure. Nice write up, really got a feel for how hard it was
Cheers Scott. It was definitely a journey and I'm glad I did it. Still pondering the next challenge.


Title: Re: No name; just train!
Post by: K_Dogs on September 09, 2015, 02:39:12 PM
Thanks to all that have read or contributed to this journal.

I'm going to stop updating it for a while. I will likely start a new one once I begin my prep for a show or two next year.  8) 8)


Title: Re: No name; just train!
Post by: Badger on September 10, 2015, 07:31:22 AM
Great read mate, takes a lot of mental toughness to keep going for hour after hour like that! Respect and hoping the chaffing is not too volatile sir ;D


Title: Re: No name; just train!
Post by: K_Dogs on September 10, 2015, 10:36:28 AM
Great read mate, takes a lot of mental toughness to keep going for hour after hour like that! Respect and hoping the chaffing is not too volatile sir ;D

Cheers Badger Boy!

"Bodyglide" was my friend. There were a couple of inappropriate times that I needed to apply it. One being just before a bowl of Jelly babies was being offered around  :-X


Title: Re: No name; just train!
Post by: Dan94 on September 12, 2015, 04:02:58 PM
Great description of the journey mate, good going!


Title: Re: No name; just train!
Post by: K_Dogs on September 14, 2015, 10:25:36 AM
Great description of the journey mate, good going!

Thanks Dan, it was certainly an endurance event and I would recommend it to anyone silly enough to take it on  :D


Title: Re: No name; just train!
Post by: Nic on December 12, 2015, 09:13:54 PM
Really good to meet you finally :D Thanks for teaching me proper barbell hack squat. I'll definitely use those from now on.


Title: Re: No name; just train!
Post by: K_Dogs on January 06, 2017, 02:54:11 PM
With the recent interest in full body training I thought Iíd pop in and give a little update on how Iíve structured my training. I changed my job back in October to a position with huge responsibilities, so this would clearly be my main focus for the foreseeable future. I also left a well kitted out commercial gym to return to my garage and faithful power-rack  :D
I therefore needed to structure my training to be effective, flexible and sustainable.

I desperately needed structure once the UKDFBA dieting had finally ended and thatís when I decided to revisit Wendler 5,3,1. Having taken a huge break from heavy back squats it wasnít a decision taken lightly, but I craved simplicity and brutal basics like I always seem to return to. I made a deal with myself that so long as I complete Agile 8 (or a variation of it) before every training session that I would push the deadlifts and squats back up VERY slowly!

I did some soul searching like most do once your competition is over. I concluded that I simply didnít want it enough and that competing just wasnít that important to me. Sure I enjoyed getting in shape and having the self-discipline to get stage ready, but if you canít blindly go after something with all your heart then you wonít be better than someone who does give it their all.
I like to tick certain boxes in life and not being able to tick off a ďlightweightĒ win after all these consistent years is a hard pill to swallow, but for now and maybe forever the box will remain un-checked.
I can see myself getting in shape for summer or maybe even a photo shoot when Iím 40 (2 yearsí time), but the stage is not on the cards anytime soon.

Anyway I promised full body talk, not mindset rambles.
So, this in my eyes is something a little special, itís basically the full body 3 day split from Wendler including ďjoker setsĒ and ďfirst set lastĒ FSL sets.

Joker sets are basically additional heavier sets performed after your main sets and are completely auto-regulated (you control them), if you feel strong and want to keep adding weight to the bar then you do and if youíre not on form then you just stick with your planned reps.

All sets are based off of 90% of your 1RM Max, so a 100kg bench max would become 90kg and then the below 65,75,85% are from the 90kg (not 100kg).

The essence of this training is to hit 3 x 5 in week 1 (65,75,85%), then 3 x 3 (70,80,90%) in week 2 followed by 5,3,1 (75,85,95%) reps in week 3, the only twist is that the first set is always an AMRAP (As many reps as possible). After 3 weeks you increase your 1RM and go again.

Wendler obviously describes and details this better than me, but the point I want to get across is that you always train to hit your numbers and push for PR on your third set, but then continue to add weight for low reps (even singles) then you drop right back down to your first set weight and rep out.

In the barbell squat recently I worked up to 140kg for singles, then dropped back down to 100kg to try and squeeze out 20 reps. This I feel combines strength and hypertrophy nicely, but most importantly it structures progress.

Tuesday
Squats (moderate no PR set) This is almost like a warm-up, but is very useful in keeping you in the zone for the next heavy squat session)
5 @ 65%
5 @ 75%
5 @ 85%

Bench Press Ė (Heavy)
5 @ 65%
5 @ 75%
5+ @ 85% (these usually range from 6 to 8 reps)
3 @ 95%
1 @ 100%
12 @ 65% (First set last)

Chin-Ups
3 x 5 weighted
Or 3 x 10 BW

BB-Curls (light) A bro needs biceps)
3 x 20

Thursday
Squats (Heavy)
5 @ 65%
5 @ 75%
5+@ 85%
3 @ 95%
1 @ 105%
20 @ 65%

Military Press (Heavy)
5 @ 65%
5 @ 75%
5+@ 85%
3 @ 95%
10 @ 65%

BB-Curls (Heavy)
3 x 5

Sunday
Trapbar deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 95%
3 @ 110%
18 @ 65% (First set last)

Rows (Using Trapbar) Moderate
3 x 8-10

Weighted Dips (heavy)
3 x 10

Strength, weights, reps, PB's, desire and body-weight are on the up so now this is a good place.


Title: Re: No name; just train!
Post by: Maveric Matt on January 06, 2017, 04:37:20 PM
Hey dude! - good to see you posting again in your journal.
That looks a very interesting program (must have taken you quite a while working all that out!) and one that certainly seems to cover a lot of bases.
That's an interesting concept of increasing the weight through each exercise, and I like the drop sets at the end, as we sometimes do that and is great for pumping you up from a hypertrophy perspective.  Will be following with interest  :)


Title: Re: No name; just train!
Post by: K_Dogs on January 06, 2017, 06:18:27 PM
Hey Shredder, admittedly it looks a lot more complicated than it really is.

It's just Wender 531, with a few singles and a drop set at the end  ;D


Title: Re: No name; just train!
Post by: K_Dogs on January 06, 2017, 06:19:39 PM
(http://uploads.tapatalk-cdn.com/20170106/cc0dc1999261b6323653cfb662053f45.jpg)
Purple - Trap bar deads
Blue - Back squats
Red - Bench

6 month gentle progress. I'm turning into Monbeef with all this analysis  ;D


Title: Re: No name; just train!
Post by: Badger on January 09, 2017, 11:00:55 AM
I like the look of this a lot, Uncle Jim talks a lot of sense when it comes down the act of getting stronger and hopefully adding tissue.

Home gym crew checking in!

That's the thing with competition and having a perfectionist mindset, the ability to derive the maximum amount of pleasure out of an act can be compromised when you are not "all in". I have similar issues to you where its hard to give your all to a role while staying in a calorie debt for extended periods. Mark Bell has spoke about this before and mulled around the fact that we all have X amount of tolerance to stress and effort to give  and career/family/life in general carries its own burden of time and effort. For me personally I prefer to prioritise my family, wife and being able to be an effective person over dedicating myself completely to bodybuilding. perhaps bodybuilding is unique in the sense that getting stage ready has such a high cost of energy that anyone who says they don't struggle with other areas would probably be bullshitting.

Truly being a fit, strong and healthy person who enjoys training and gains satisfaction from the lifestyle out weighs any trophy when the cost is all other areas of your life suffering.

The trap bar deads are an especially good move for hypertrophy, I tend to spend more time on the standard bar as my body agrees with it but will often cycle it instead of back squats which I am shite at and have crap levers for.

how are you finding recovery on the current program? the back squat especially is in a very good place.







Title: Re: No name; just train!
Post by: Maveric Matt on January 09, 2017, 01:43:10 PM
Too true mate.  The problem with stress at times is that external factors are sometimes out of your control - e.g kids not sleeping affecting your sleep etc. can really dip into your 'stress allowance'!

The only thing I tend to find with a trap bar is that sometimes they can twist / rotate forwards / backwards at times, or is this just me?


Title: Re: No name; just train!
Post by: K_Dogs on January 09, 2017, 04:17:11 PM
Truly being a fit, strong and healthy person who enjoys training and gains satisfaction from the lifestyle out weighs any trophy when the cost is all other areas of your life suffering.

how are you finding recovery on the current program? the back squat especially is in a very good place.

You sum it up well my dungeon dragon. I want to look, feel and be strong. Three days really is my sweet spot, I did originally have squats on a Sunday before deadlifts, but I felt that the session was grinding on for too long.

Recover is really good at the moment, wasn't much fun over Christmas with the winter coughs and colds, but feeling back to strength now.
A variation of the Agile 8 is seriously helping to keep my hips and lower back in order. Lower back is still a weak point so that needs more care and attention.

Still thinking about a Safety Squat bar....?


Title: Re: No name; just train!
Post by: K_Dogs on January 09, 2017, 04:20:30 PM
The only thing I tend to find with a trap bar is that sometimes they can twist / rotate forwards / backwards at times, or is this just me?

That's completely normal, you need to place your hands slight forward of center to counteract the tip, also straps make a big difference.

Another awesome exercise is rowing with the trap bar, your lower back is never a weak link and you can really pull until you hit failure.
Seriously enjoying this one right now.

P.S Your traps were looking huge in your recent Insta!


Title: Re: No name; just train!
Post by: SuperSi on January 09, 2017, 05:40:30 PM
Your thoughts on bodybuilding comp pretty much mirror my own, mate. I've things I'd like to achieve, but without that all consuming determination, it's not happening.

Good to see you're enjoying your training. :)


Title: Re: No name; just train!
Post by: Maveric Matt on January 11, 2017, 01:34:03 PM
The only thing I tend to find with a trap bar is that sometimes they can twist / rotate forwards / backwards at times, or is this just me?

That's completely normal, you need to place your hands slight forward of center to counteract the tip, also straps make a big difference.

Another awesome exercise is rowing with the trap bar, your lower back is never a weak link and you can really pull until you hit failure.
Seriously enjoying this one right now.

P.S Your traps were looking huge in your recent Insta!

Good shout, perhaps I need to use it a few more times to get used to it.
I've seen people using it for rows, so will give that a go, as like you say, lower back normally fatigues first.
Haha - thanks mate.  Traps are always keen to activate and grow.  Legs, arms, chest  - not so much!


Title: Re: No name; just train!
Post by: K_Dogs on January 16, 2017, 04:52:41 PM
Solid week last week, numbers are slowly creeping up. Foam rolling and Agile 8 variations is still keeping the hips and back in a good place. It was the three rep week, however Sunday was 5,3,1

FitNotes Workout - Tuesday 10th

** Barbell Back Squat ** (moderate)
- 95.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Bench Press - Barbell Flat **
- 75.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 10 reps PB in this rep range.
- 100.0 kgs x 1 rep
- 105.0 kgs x 1 rep
- 75.0 kgs x 10 reps

** Chin Up **
- 10.0 kgs x 8 reps
- 10.0 kgs x 6 reps

FitNotes Workout - Thursday 12th

** Barbell Back Squat **
- 95.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 125.0 kgs x 8 reps
- 135.0 kgs x 5 reps
- 100.0 kgs x 15 reps

** Military Press - Barbell **
- 45.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 55.0 kgs x 7 reps

** Barbell Curls **
- 35.0 kgs x 8 reps
- 35.0 kgs x 6 reps

** Good Morning **
- 35.0 kgs x 10 reps

FitNotes Workout - Sunday 15th

** Trap Bar Deadlift **
- 125.0 kgs x 5 reps
- 145.0 kgs x 3 reps
- 160.0 kgs x 8 reps
- 185.0 kgs x 3 reps PB
- 125.0 kgs x 10 reps

** Trap Bar Row **
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 7 reps

** Dips **
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps
- 20 reps

** Barbell Curls **
- 20.0 kgs x 20 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Calf Raises (Dip Belt) **
- 45.0 kgs x 10 reps


Title: Re: No name; just train!
Post by: K_Dogs on September 22, 2017, 03:27:07 PM
Well, it's been a while.

Here's some stats since my last update in January!

One of the biggest highlights was joining the 200kg club. OK it was a Trap Bar deadlift using the higher handles (in doesn't have low ones), but still, 200kg x 3 was a big lift for my little legs.

As mentioned elsewhere my diet hasn't been as high in protein as I would like, but many PB's have fallen in the last six months.

I took last week off as scheduled recovery and have just started a new routine which mostly uses 5x5 with strick-ish 1min rest periods to try and use the cumulative effect instead of pounding out max weight sets.
In other words, a little less weight and more volume. (https://uploads.tapatalk-cdn.com/20170922/4fffdd6445d7119830c745437a743786.jpg)(https://uploads.tapatalk-cdn.com/20170922/91218c0061ae2898e3eba4e593e3503d.jpg)


Title: Re: No name; just train!
Post by: K_Dogs on May 17, 2018, 01:32:59 PM
Moderation
Well, once again it has been quite a while since I updated my journal, however despite the lack of posts my training has remained (mostly) on track.
After debating the idea of buying a Safety Squat bar for like two years, I finally committed to purchasing one. After some research I decided to go with Watson. I had the loading pins reduced to better suit my home gym and because I canít see myself needing 6 plates per side or whatís essentially a Front Squat.
Due to a promotion I also received a Watson Ramp with my order which is perfect for calf raises and any exercise where having your heels elevated is advantageous.
So completely by chance I have found my absolute favourite quad dominate exercise, well I say favourite, but itís more of a love hate relationship.
SSB squats with your heels elevated is somewhere between a front squat and a hack squat and the quad activation (and DOMS) is absolutely splendid.

Everything now is much more moderate, I probably would have used the word boring 10 years ago, however the diet, poundage, reps, alcohol, everything is far more moderate than ever and this could actually be the secret? Possibly another take on Shredderís ďConsistency is KeyĒ, maybe my key is ďModerationĒ?

As I approach the big Four zero I have many things to look forward too, including much more intimate doctor check-ups, a further reduction in testosterone, balding and the grey hairs in my beard.

Despite a rough start to the year with poor health, training has remained consistent with a focus on gently increasing volume and keeping largely in the 10 rep range.

To spice things up at the moment Iím using the odd 10x10 session and planning to use some barbell complexes to try and shift another couple of pounds before the summer holiday. Abs are visible, but need to drop a little more to look on point. I have a crossfit (wash my mouth out) style skipping rope on order to aid in the calorie burning department.

Actually, on that point, the documentaries about the Crossfit games on Netflix are excellent and highly recommended should you need some motivation to increase your training frequency.

Still absolutely loving my home gym and never take it for granted. It could be time for a new barbell with some decent bearings which might save my elbows from fatigue.

Stay strong, safe and natural.


Title: Re: No name; just train!
Post by: Maveric Matt on May 21, 2018, 12:48:54 PM
Hey dude - nice to see you popping in!
Happy life seems to be going well (apart form the start of the year) and the home gym sounds good! Is it in your garage?
Hope your folks are doing ok now?


Title: Re: No name; just train!
Post by: Toby on May 21, 2018, 01:04:15 PM
We were only talking about you this weekend Keith. The journal title resonating stronger than ever - no diet names, no systems, just doing what we do - eat well, train hard and be consistent. Done.


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 21, 2018, 06:47:13 PM
Hey dude - nice to see you popping in!
Happy life seems to be going well (apart form the start of the year) and the home gym sounds good! Is it in your garage?
Hope your folks are doing ok now?
Family are recovering well, thanks for asking.
Yeah, still the power rack in the garage, I absolutely love it. The only d*#£ doing curls in the rack is me.
My skipping rope got stuck at customs so once that arrives I'll have cardio to complete all the tools needed to be beach ready 😎
Ordered some of the new Bulk Powders bars, are they nice?


Title: Re: Re: No name; just train!
Post by: K_Dogs on May 21, 2018, 06:51:48 PM
We were only talking about you this weekend Keith. The journal title resonating stronger than ever - no diet names, no systems, just doing what we do - eat well, train hard and be consistent. Done.
Big T!
Hopefully you didn't call me a skinny lightweight in that conversation 😅
The name and training style was perfected after a chat with Shredder and the rest is history.
Basics all the time with small variables. The current plan is to rotate 5x5 and 5x10 sessions, with the odd 10x10 for fun.
I saw some pics of you with the bod out, looking sharp as a master, in your 40's and ripped is a good place right?


Title: Re: Re: No name; just train!
Post by: Toby on May 21, 2018, 07:03:57 PM
We were only talking about you this weekend Keith. The journal title resonating stronger than ever - no diet names, no systems, just doing what we do - eat well, train hard and be consistent. Done.
Big T!
Hopefully you didn't call me a skinny lightweight in that conversation 😅
The name and training style was perfected after a chat with Shredder and the rest is history.
Basics all the time with small variables. The current plan is to rotate 5x5 and 5x10 sessions, with the odd 10x10 for fun.
I saw some pics of you with the bod out, looking sharp as a master, in your 40's and ripped is a good place right?

ha indeed so young man. Mid 40's now and now I am quite lean I look the same as I did as I did in my 30s. Possibly because I looked trash back then and it would be hard to get worse?  :'( OR, just well preserved, which I am going with



Title: Re: No name; just train!
Post by: ben-howard on May 21, 2018, 07:57:12 PM
Glad your doing well Keith, in good health and staying as consistent as ever, the SSB squats sound brutal! Still hitting then 5x5ís I see! And still progressing