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Author Topic: SuperSi's Journal  (Read 537564 times)
SuperSi
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« Reply #2610 on: June 19, 2018, 09:10:18 AM »

Today: Chest
Bench: 60kg x 12; 80kg x 5; 110kg x 8,6,5,5,5; 80kg x 12
Inc Smith: Bar +40kg, +60kg, +70kg (can't recall reps - all were paused with slow eccentric)
Inc Db Flyes: 25kg 10,10,8; 20kg x 12
Press Ups: Lots
External Rotation: 2 sets

Upright Bike: 150kcal

Fairly pleased with the sets on 110kg. I did 5 sets of 6 reps about 3 weeks ago (I was around 7lbs heavier) and I've only lost a rep since then. I probably could have done the same had I not gone for 8 on the first set.

Weight was 79.9kg today.
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Toby
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« Reply #2611 on: June 19, 2018, 01:11:04 PM »

Seventy point anything? Been a while huh!? Amazingly consistent Si.
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SuperSi
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« Reply #2612 on: June 20, 2018, 10:36:10 AM »

Thanks, buddy, I'll take it! As you said, been quite some time! Almost a decade, in fact.

Cheers - ticking boxes for sure.

Yesterday: Added 350kcal cardio (150kcal bike and 200kcal incline treadmill)

Today: Back
Rack Deads: 60kg x 10; 100kg x 5; 140kg x 3; 180kg x 2; (belt on); 200kg x 10; 220kg x 5
Shrugs: 140kg x 12; 180kg x 12; 200kg x 8,8,8
Pull Ups: b/w +10kg x 8,8,8; b/w x 12
Pendlay Row: 60kg x 12; 80kg x 10
One Arm Db Row: 62.5kg x 10,10

Bike: 100kcal

I pretty much never do higher reps on deads/rack deads - 200kg x 10 felt ok. Mixed up sets/exercise a little due to a couple of small niggles - nothing major, just managing it proactively.

79.7kg this morning.
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Jon
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« Reply #2613 on: June 20, 2018, 11:50:57 AM »

Great progress Si!

Really impressive lifting especially given your reduced bodyweight (the rack deads not too far off 3x).

Pull-ups getting a bit easier too I imagine?  Smiley
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SuperSi
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« Reply #2614 on: June 26, 2018, 09:26:32 AM »

Great progress Si!

Really impressive lifting especially given your reduced bodyweight (the rack deads not too far off 3x).

Pull-ups getting a bit easier too I imagine?  Smiley

Cheers, Jon!

I'd done triple body weight for a triple the session before (and 3.25x for a single).

They certainly do - 12.5kg less fat to lug up and down is helping!

Thurs 21st: Shl
Strict Press: 40kg x 10; 50kg x 10,10,10,8
Barbell Front Raise: 30kg x 12, 35kg x 8,8
Seated Laterals: 17.5kg x 6; 15kg x 10,10,10 (drop 10kg x 12)
Seated Db Press: 30kg x 8,8
Face Pull 3 sets

Inc Tread: 225kcal

Fri 22nd: Arms
Hammer Dips: 80kg x 15; 120kg x 12,12,12,12
Machine Ext: 4 sets
Single Arm Cable Ext: 3 sets
Seated Db Curl: 12.5kg x 10; 17.5kg x 10; 22.5kg x 10,10,10
Hammer Preacher: 3 sets
DB Hammer Curl: 17.5kg x 8,8
Standing Calf: 4 sets
Seated Calf: 3 sets

Walked for 1hr later in the day.

Sat 23rd: Legs
Squats: 60kg x 10; 80kg x 8; 100kg x 5; 120kg x 6; 140kg x 3; 110kg x 8,8,8
Leg Press: 3 sets
Leg Ext: 6 sets
Seated Leg Curl: 3 sets
Lying Leg Curl: 5 sets

Not a great session; tweaked my hip/lower back. Nothing major, just did lots of ext/curl instead. Felt fine two days later.

Sunday 24th: Chest
Inc Bench: 60kg x 10; 80kg x 6; 100kg x 4; 90kg x 6,6,5; 60kg x 8 (5 second eccentric/2 second pause)
Inc Flyes: 27.5kg x 8,7,7
Bench: 90kg x 8,7,7
Pec Flyes: 3 sets  (last set super set with press ups)

Inc Treadmill: 200kcal & 3.5mile walk later in the day.

Pretty average session - felt a bit fatigued.

Yesterday: Back
Rack Deads: 60kg x 10; 100kg x 10; 140kg x 5; 180kg x 2; (belt on); 200kg x 1; 220kg x 6,5,4
Shrugs: 140kg x 15; 160kg x 12
Pull Ups: b/w +15kg x 8,8,6; b/w x 10
Seated Row: 3 sets
Inc Tread: 225kcal

Bike & Tread: 300kcal later in the day

Back to feeling a bit better again. Happy with the rack deads.

Today: Shl
Strict Press: 40kg x 10; 50kg x 5; 55kg x 8,8,6; 50kg x 8
Upright Row: 50kg x 12; 55kg x 8,8
Seated Db Laterals: 17.5kg x 8; 15kg x 10,10; 12.5kg x 15
Seated Db Press: 30kg x 10,7
Rope Face Pull: 3 sets
Inc Treadmill: 275kcal

All ticking along nicely - a couple of fatigued sessions, but all in all pretty positive. Adding around 500kcal additional energy expenditure each day through a combination of bike/inc' treadmill/general walking. I'm off on hols in 3 weeks and will carry this on until then. It's been fun. Well, kinda.

Weight as of today is 79.0kg.
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SuperSi
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« Reply #2615 on: July 02, 2018, 11:36:52 AM »

I've been busy both training and working - very consistent with both, but no time for updating.

Weds 27th: Arms
Barbell Curls: 40kg x 10, 50kg x 8; 55kg x 6,6,6
Drag Curls: 20kg x 8,8,8
Hammer: 17.5kg x 8; 20kg x 6; 17.5kg x 8
CGBP: 80kg x 10; 90kg x 5,5,5
One Arm Ext: 4 sets

Inc Tread: 200kcal
Bike: 150kcal
Walk: 150kcal

Thurs 28th: Legs
Squats: 120kg x 5 (belt): 140kg x 3,3,3
Leg Press: 4 sets
Leg Ex: 4 sets
Leg Curl: 4 sets

Walk: 300kcal

Fri 29th: Chest
Inc Bench: 80kg x 5; 100kg x 4; 90kg x 6,6,6; 80kg x 12
Inc Hammer: 80kg x 12; 100kg x 6,5; 80kg x 12
Db Flyes: 25kg x 10,,8,8 (feet up)
Pec Flye: 2 sets
Hammer Bench: 130kg x 5 (drop to 80kg x a few)
Standing Calf: 3 sets

Upright Bike: 150kcal
Walk: 400kcal

Sat 30th: Back
Rack Deads: 220kg x 1; 240kg x 1; 260kg x 1; 220kg x 4
Shrugs: 140kg x 15,15,15
Hammer Seated Row (single/narrow): 70kg x 10; 80kg x 6,6
Hammer Low Row: 100kg x 10; 80kg x 12,12 (very slow/held at full contraction)
Hammer Wide Pull Down: 80kg x 15,15; 100kg x 12 (wasn't a big fan of this)
Pull Ups: b/w x 12,12
Standing Calf Raise: 3 sets

Sun 1st: Shoulders
Strict Press: 50kg x 5; 60kg x 5,5,3; 50kg x 12,10
Barbell Front Raise: 30kg x 15; 35kg x 10,8
Hammer Press: 80kg x 12; 90kg x 6,6
Hammer Laterals: 15kg x 12; 17.5kg x 8,8
Reverse Flyes: 3 sets
Machine Press: 20 reps
Seated Laterals: 12.5kg x 20
Ab Machine: 3 sets

Walk: 375kcal

Today: Arms
Barbell Curls: 40kg x 8; 50kg x 8; 60kg x 5,4; 50kg x 8; 40kg x 12
CGBP: 80kg x 6; 100kg x 3,3,3; 90kg x 5 (paused)
Drag Curl: 22.5kg x 6,6,6; 17.5kg x 10
One Arm Rope Ext: 3 sets
DB Hammer: 17.5kg x 10,10

Inc' Treadmill: 275kcal

Main points over the last week:

Body weight went to a new low of 78.6kg
Really pleased to do a 260kg rack deadlift at this weight
Holding on to a semblance of ok pressing strength
Ticking over with the additional energy expenditure - aiming for around 500kcal per day
Had a carb up day on Sat with 650g carbs - looked completely different by Sunday
Generally feeling pretty good
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ben-howard
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« Reply #2616 on: July 02, 2018, 03:06:04 PM »

Must be looking really sharp at that bodyweght mate, training is looking really productive, very strong pulls!
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SuperSi
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« Reply #2617 on: July 03, 2018, 10:51:27 AM »

Must be looking really sharp at that bodyweght mate, training is looking really productive, very strong pulls!

Cheers, Ben. Looking fairly sharp but, to be honest, I'd hope to look better at this body weight. I'm sure when I was this weight before I looked significantly leaner - could just be rose tinted specs though, as it was a long time ago.

Thanks - I envy your pressing strength though!


Added 375kcal cardio and abs yesterday (275kcal treadmill + 100kcal bike).

Today: Legs
Leg Press: 120kg x 10; 160kg x 10; 200kg x 10; 220kg x 10; 240kg x 6,6
Squats: 100kg x 10; 120kg x 6; 130kg x 5; 140kg x 3
Leg Ex: 4 sets (last set drop)
Inc' Treadmill: 250kcal

Decent session - control on leg press and range of motion on squats were decent. Probably the lowest I've squatted for quite some time without significant discomfort. Session was done at a pretty brisk pace.
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ben-howard
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« Reply #2618 on: July 03, 2018, 11:35:24 AM »

Iím sure your being hard on yourself the years of training must have added density, keep pushing pal! (The pressing comes with having sort limbs  Grin)
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SuperSi
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« Reply #2619 on: July 06, 2018, 02:34:55 PM »

Iím sure your being hard on yourself the years of training must have added density, keep pushing pal! (The pressing comes with having sort limbs  Grin)

Perhaps, mate. Let's hope so anyway!  Grin

Weds 4th: Chest
Inc Bench: 80kg x 6; 90kg x 6,6,6,6
Hammer Wide Iso Lateral: 100kg x 15; 120kg x 15; 140kg x 12; 160kg x 5 (great pump on this)
Db Flyes: 25kg x 10,10,8; 20kg x 10 (last set held at bottom ROM)
Bench: 80kg x 11
External Rotation: 2 sets
Seated Leg Curl: 40kg x 10; 60kg x 6; 65kg x 6; 70kg x 3 (drop to 40kg x 10)
Standing Leg Curl: 30kg x 12,12

Thurs 5th: Back
Rack Deads: 220kg x 5,5; 240kg x 2
Hammer Row (double/wide): 120kg x 12,12,10
Hammer Low Row: 80kg x 15; 90kg x 12,12
Pull Ups: b/w x 12,8,10 (v.short rest for first 2 sets)
Abs

Today: Shoulders
Strict OHP: 40kg x 8; 50kg x 8; 55kg x 8,6,6,6; 40kg x 14
Barbell Front Raise: 30kg x 10,10,10
Seated DB Laterals: 15kg x 12,10,10
Hammer Laterals: 15kg x 12; 17.5kg x 5; 12.5kg x 15
Reverse Flyes: 3 sets
External Rotation: 2 sets
Standing Calf Raise: 3 sets
Calf Ext: 3 sets

Notes
Weight is still dropping - I was 77.9kg today.
Feel a little fatigued - I've barely had a handful of days off in quite some time. Performance is still ok though.
Day off weights on Sun - I'm doing the Colour Run 5k with my wife, which will be fun
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SuperSi
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« Reply #2620 on: July 10, 2018, 08:51:26 AM »

Saturday 7th: Arms
Hammer Strength Dips: 80kg x 12; 120kg x 12; 140kgx 8,6,6; 100kg x 15
Hammer Ext: 4 sets
CGBP: 80kg x 8,5,4 (short rest)
Seated Db Curl: 17.5kg x 10; 22.5kg x 8; 27.5kg x 4; 22.5kg x 8,8
Hammer Preacher: 3 sets
DB Hammer: 17.5kg x 8,8
One Arm Cable Ext: 1 set

Monday 9th: Legs
Leg Press: 120kg x 10; 160kg x 10; 200kg x 10; 220kg x 10; 240kg x 6,6
Squat: 100kg x 6; 120kg x 5,5
Leg Ex: 4 sets (last set drop)
Leg Curl: 4 sets
Seated Calf Ext: 4 sets

Today: Bench
80kg x 5; 100kg x 5; 120kg x 3; 110kg x 5; 100kg x 8; 80kg x 14
Inc Db Flyes: 30kg x 6; 25kg x 8,8; 20kg x 15
Inc Db Press: 37.5kg x 12
Press Ups: Lots
External Rotation: 2 sets

Sessions still ticking over - feeling a little more jaded now. That's fine though, as I'm off to Turkey next week. In fact, I'll probably hardly train throughout August as I'm either away on hols or away with work.

I did the Colour Run around Wembley Stadium on Sunday with my wife, which was really good fun!
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Maveric Matt
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« Reply #2621 on: July 10, 2018, 09:48:52 AM »

Did you manage to run the whole 5k? Good effort regardless.  Tutu power!
Man, Turkey is going to be hot, hot, hot!
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SuperSi
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« Reply #2622 on: July 17, 2018, 10:00:27 AM »

Did you manage to run the whole 5k? Good effort regardless.  Tutu power!
Man, Turkey is going to be hot, hot, hot!

Nope, didn't run any. My hips don't allow running - I'm in agony for days. I walked quickly instead!

Hot, hot, hot makes me happy!

Saturday: UKDFBA Caledonian
Potentially fairly obvious for anyone who has read my journal, but for the last 6 weeks I've been training for a comp. I decided just over 6 weeks out that I was potentially within touching distance of reasonable condition, so went for it. I knew I wasn't going to be able to get shredded in that time span, but felt I could give a reasonable showing. I wanted to dust off the cobwebs and see how I looked. In the nine years since my last comp, I've had 2 hip operations and focused primarily on powerlifting.

I kept the comp very much on the down low as, a) I wasn't sure how I'd look, b) It has been nine years since I last competed, and c) Just didn't really feel the need to tell lots of people. Excluding my wife/parents/sister, I told fewer than 10 people. Matt/Shredder has been a great sounding board, giving me valuable and honest feedback on condition progression...I'd expect nothing less from a Pro!  Grin

The comp went really well - I thoroughly enjoyed it. The show was extremely well run and had a great atmosphere. I flew up with my wife and knew a couple of people in the audience, but still felt like I got a decent reception on-stage/during my routine. Little things like TVs in the pump up room so you know exactly when you'll be on stage were a great touch.

I came second and qualified for the British Finals. Obviously it's the opinion of the judges that matters most, but I felt that was the appropriate placing. Looking at the pics, 1st was in better condition than me (much 'harder') and carried a decent amount of muscle. The standard of the class was really high - the lad that came 4th had a great physique and deservedly also got a finals invite. I've seen loads and loads of shows where 4th would have won.

The Masters Class was similar, in that the guy who came 3rd had a fantastic physique and would probably win >95% qualifiers he entered. The Masters winner was seriously impressive.

As a bonus, I was voted second best poser of the show (2 votes to 3 for the winner).
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Nic
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« Reply #2623 on: July 17, 2018, 11:54:28 AM »

Wow! Well done Si!  Cheesy
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Maveric Matt
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« Reply #2624 on: July 18, 2018, 12:40:53 PM »

*Breathes out* Finally I can mention the prep in your journal!
Great to see you back (you also being at my 'local' show in the SW 9 years ago before I knew you doesn't count!) and loved returning the favour  Smiley
Team BP!  Cool
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