Tegid's thread

[tegid]

I am feeling very low on energy and am finding it difficult to sleep as a result. Now in my case, disturbed sleep triggers epileptic seizures So: I actually said 'no' to training today (that doesn't happen often) because the last thing I need at this stage of the game is a tonic-clonic seizure - where I fall to the floor and fully contract every muscle in my body for 3-10 minutes.

I went for two walks instead - one first thing in the morning and one at dusk, each lasting about 50 minutes and involving a short walk up and down a hill. Nothing strenuous at all. They are just enough to help me chill out and go into that 'trance'-like state where I'm emotionally and spiritually relaxed - and the world seems to be an OK place to be.... even if you feel mega-hungry!

It's equal length day and night today. Nights start getting shorter from now on in the northern hemisphere. As for you guys in the southern hemisphere - here comes summer!

[tegid]

Went for an early morning walk up and down that hill.

I went into London for a medical appointment and also to catch up with Ingrid - a lady who is also competing in the BNBF finals. We are both waking up really early - 5AM and finding it impossible to get back to sleep - so we're both feeling really tired.

In my case, this is really bad news because sleep deprivation can trigger seizures - at least it did today.

I want to say a huge thank you to Ingrid for calling the paramedics following the seizure. I am impressed and very grateful for her actions - I appreciate that it is a frightening situation to witness a seizure: she stayed calm and objective throughout.

[tegid]

Upper Body

1. Incline Dumbbell Bench Press SUPERSETTED with Chins
Set 1: 20kg x 6 ................................................. BW x 10
Set 2: 25kg x 6 ................................................. BW x 10
Set 3: 32.5kg x 6 .............................................. BW x 10
Set 4: 35kg x 6 ................................................. BW x 8

2. Narrow Grip Pulldown SUPERSETTED with Dips
Set 1: 175lb x 5 ......................................... BW x 20
Set 2: 200lb x 5 ......................................... BW x 15
Set 3: 230lb x 6 ......................................... BW x 15

3. Chins + Stretching (Cool Down)
Set 1: BW x 7
Set 2: BW x 6
Set 3: BW x 6

Notes:
I still have astounding muscle soreness (DOMS) from the seizure I had on Wednesday. Walking to the gym from the station was hard going!! This put to rest the dreams I had of doing a leg workout, so I had a very easy day where the emphasis was firmly on practicing posing technique. Coach Adam was there to keep me on track... although I have to say, today was the day I really felt like just stopping owing to sheer exhaustion Thank you, Adam.

[tegid]

Arms

1. EZ Biceps Curl
Set 1: 30kg x 10
Set 2: 40kg x 10
Set 3: 50kg x 6
Set 4: 70kg x 8

2. Seated Dumbbell Tricep Extension
Set 1: 30kg x 10
Set 2: 32.5kg x 10
Set 3: 40kg x 5
Set 4: 47.5kg x 7

3. EZ Cable Curl SUPERSETTED with Triceps Pushdown (Supine Grip)
Set 1: 130lb x 10 ................................... 130lb x 10
Set 2: 145lb x 10 ................................... 160lb x 9

4. PL Preacher Curl SUPERSETTED with One Arm Suppine Grip Push Down
Set 1: 20kg x 10 ......................................... 40lb x 10L x10R
Set 2: 30kg x 4 ........................................... 55lb x10L x10R
Set 3: 25kg x 7 ........................................... 55lb x10L x10R

5. Cable Shoulder Lat Raise
Set 1: 25lb x20L x20R

6. PL Abdominal Curl (Plus hanging leg raises from chin bars during rest)
Set 1: 50kg x 20
Set 2: 50kg x 20
Set 3: 50kg x 20

Notes
Still feeling mega low on energy. It's like when I first went ketogenic: I just run out of power halfway through a set. A lot of my time is now being spent practicing all the things I'm meant to do on stage next week... and in my current state I am Mr Forgetful!

This makes it seem even more incredible when I set a new record for cable shoulder raises (20 reps!) and seated tricep extensions (7 reps at 47.5kg) Hmmmm I want 50kg...

[tegid]

Today was spent practicing mandatory poses and improving the stage routine, in front of the guys at the gym. That's a fairly direct way of overcoming shyness!

Oh boy - I have six days before I walk on stage. And a lot to sort out before then.

OK - here is the updated BNBF website http://www.bnbf.co.uk/events.html The competition is being held at the Exhibition Centre in Glasgow on Oct 4th at 5PM. I'm in the Masters' category. There's 12 people in my category -that's one of the busiest categories!

I'll be going to Glasgow on Friday morning - staying at the hotel next to the Exhibition Centre until Monday.

------------------------
The competition I qualified in has just been televised on Sky channel 281 (at 9pm UK time) - I don't have TV so I didn't see it.

[tegid]

Oh boy. This is not going to be easy to write.

I've had two major seizures today. The lack of sleep has triggered them. It means that I ache - boy, do I ache.

My family want me to cancel the competition on Friday, because they know that a third seizure would seriously harm me.

There's 2 friends booked onto the flight with me tomorrow morning. It would feel like I'm letting them down if I pull out now. This is the worst case scenario that I could have been confronted with. Do I give up now or do I try (somehow) get the food and sleep patterns back into routine in what little time I have left?

[dpd555]

Originally Posted by tegid

Oh boy. This is not going to be easy to write.

I've had two major seizures today. The lack of sleep has triggered them. It means that I ache - boy, do I ache.

My family want me to cancel the competition on Friday, because they know that a third seizure would seriously harm me.

There's 2 friends booked onto the flight with me tomorrow morning. It would feel like I'm letting them down if I pull out now. This is the worst case scenario that I could have been confronted with. Do I give up now or do I try (somehow) get the food and sleep patterns back into routine in what little time I have left?

Mike, I suggest getting back to "normal" as much as possible. Add additional calories, sleep in if needed and back off on training and excess cardio. My body went into starvation mode during the last 2-3 weeks and it screwed up my system, but after 2 or 3 days of eating and sleeping normal I felt 100% better. I also looked fuller and harder too

[tegid]

That's advice I'll certainly follow! Adam's been recommending the same approach, too. I've arrived at the Scottish Exhibition Centre, where the competition is being held and I am still feeling utterly rotten after yesterday's seizures. Got here at 9AM after having to get to the airport for 5:30AM and I've been catching up on sleep - this feels like I have bad jetlag Anyhow, next, I'm off to a supermarket/health food place to get that food you recommend.

Originally Posted by dpd555

Mike, I suggest getting back to "normal" as much as possible. Add additional calories, sleep in if needed and back off on training and excess cardio. My body went into starvation mode during the last 2-3 weeks and it screwed up my system, but after 2 or 3 days of eating and sleeping normal I felt 100% better. I also looked fuller and harder too

[dpd555]

Originally Posted by tegid

That's advice I'll certainly follow! Adam's been recommending the same approach, too. I've arrived at the Scottish Exhibition Centre, where the competition is being held and I am still feeling utterly rotten after yesterday's seizures. Got here at 9AM after having to get to the airport for 5:30AM and I've been catching up on sleep - this feels like I have bad jetlag Anyhow, next, I'm off to a supermarket/health food place to get that food you recommend.

Rest up and relax Mike. You already did the work and now it's time to show them what you got!

A website from a collaborator of mine I thought you'd find interesting.
http://www.coconutketones.com/

[Carla Hampshire]

IT'S SHOWTIME MIKE!!!!! Keep being an inspiration

Originally Posted by tegid

That's advice I'll certainly follow! Adam's been recommending the same approach, too. I've arrived at the Scottish Exhibition Centre, where the competition is being held and I am still feeling utterly rotten after yesterday's seizures. Got here at 9AM after having to get to the airport for 5:30AM and I've been catching up on sleep - this feels like I have bad jetlag Anyhow, next, I'm off to a supermarket/health food place to get that food you recommend.

[tegid]

Folks, it's the day after: I can eat!

The Masters category was the largest one of the whole competition - there were 14 people in it and it was a tough line-up. However, it felt brilliant to walk onto the stage at a national competition.

I am so very grateful to the people that have supported me through the past year. I particularly want to thank Adam Read http://bodyspace.bodybuilding.com/adam247/ and Ben Harrison for coming to Glasgow to help me with the preparations for the competition. I appreciate the time and expense that they put into this.

[Carla Hampshire]

What an Amazing accomplishment!!!! The Nationals in your first year out!

There are champions and then there are CHAMPIONS!!! You fall into the latter category!
So proud of you Mike

Originally Posted by tegid

Folks, it's the day after: I can eat!

The Masters category was the largest one of the whole competition - there were 14 people in it and it was a tough line-up. However, it felt brilliant to walk onto the stage at a national competition.

I am so very grateful to the people that have supported me through the past year. I particularly want to thank Adam Read http://bodyspace.bodybuilding.com/adam247/ and Ben Harrison for coming to Glasgow to help me with the preparations for the competition. I appreciate the time and expense that they put into this.

[tegid]

Thank you for the kind message, Carla.

It was a tough line-up - bear in mind that some of the guys that were on that stage with me have been competing for decades, so they knew what to do in order to look impressive. Nevertheless, it gave me great insight into what to do onstage (and off) to gain the judges' and audience's attention. That was the third time I'd walked onto a bodybuilding stage: so it did feel slightly daunting, backstage, waiting to be called up onto the stage surrounded by that lot... But it was such a buzz!

Originally Posted by Carla Hampshire

What an Amazing accomplishment!!!! The Nationals in your first year out!

There are champions and then there are CHAMPIONS!!! You fall into the latter category!
So proud of you Mike

[tegid]

Upper Body

1. Bench Press
Set 1: 50kg x 10
Set 2: 50kg x 10
Set 3: 75kg x 6
Set 4: 100kg x 1
Set 5: 120kg x 1
Set 6: 100kg x 1
Set 7: 100kg x 1

2. Chins
Set 1: BW x 11
Set 2: BW x 10
Set 3: BW x 10

3. Narrow Pull-Down
Set 1: 260lb x 1
Set 2: 275lb x 1
Set 3: 290lb x 1

4. Incline Dumbbell Bench Press
Set 1: 30kg x 6
Set 2: 35kg x 6
Set 3: 35kg x 6

5: Straight Arm Cable Pushdown
Set 1: 100lb x 15 (narrow grip)
Set 2: 130lb x 10 (wide grip)
Set 3: 130lb x 10 (wide grip)

6: Reverse Fly SUPERSETTED with Pec Deck
Set 1: 85lb x 10 ............................... 85lb x 10
Set 2: 100lb x 7 ............................. 100lb x 10
Set 3: 100lb x 6 ............................. 100lb x 10
Set 4: 85lb x 10 ............................... 85lb x 10

Notes
Still a bit tired from the competition but surprised that I could lift a 1RM weight for bench press. I have been eating a LOT more in the past 24 hours - still the ketogenic ingredients (no - I haven't been able to carb up) just a lot more of them!

[tegid]

This is what I looked like on Sunday.


First appearance onstage during pre-judging



Abs & thigh pose



Most muscular pose

[Carla Hampshire]

A CHAMPION through and through!!!

Originally Posted by tegid

This is what I looked like on Sunday.


First appearance onstage during pre-judging



Abs & thigh pose



Most muscular pose

[dpd555]

Outstanding pics Mike! Hope you gave the judges a thorough look at your Xmas tree lower back too.

[tegid]

Back

1. Chins
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 10

2. One Arm Row
Set 1: 40kg x6L x6R
Set 2: 60kg x6L x6R
Set 3: 80kg x6L x6R
Set 4: 80kg x6L x6R
Set 5: 80kg x6L x6R

3. PL Seated Row
Set 1: 80kg x 6
Set 2: 100kg x 6
Set 3: 100kg x 6
Set 4: 100kg x 6

4. Narrow-Grip Narrow Pulldown
Set 1: 230lb x 6

Notes:
Afterwards I went for a 20 minute jog. It was the first time I've done that for at least 4 months and the feeling of freedom was just fantastic.

Then I had a deep-tissue massage done on my back. Following the seizures last Thursday, my rhomboids and teres major muscles went into spasm and needed to be pulled out to their right length again. The feeling of freedom (after the pain) from that was fantastic, too.

[tegid]

A big, big thank you to Dom and to Carla for those comments. I have a lot to thank you for - the encouraging, positive messages sent through via the website and via emails.

The guys at the gym are asking me when is my next competition, already?.

Originally Posted by Carla Hampshire

A CHAMPION through and through!!!

Originally Posted by dpd555

Outstanding pics Mike! Hope you gave the judges a thorough look at your Xmas tree lower back too.

[tegid]

Legs and Abdominals

1. Leg Press
Set 1: 150kg x 6
Set 2: 150kg x 6
Set 3: 150kg x 6
Set 4: 200kg x 6
Set 5: 300kg x 6
Set 6: 350kg x 5
Set 7: 410kg x 2
Set 8: 410kg x 2
Set 9: 410kg x 2

2. 45 Degree Calf Raises
Set 1: 250kg x 10
Set 2: 250kg x 10
Set 3: 250kg x 10

3. PL Leg Extension SUPERSETTED with PL Lying Hamstring Curl
Set 1: 40kg x 6 ......................................... 40kg x 10
Set 2: 60kg x 6 ......................................... 60kg x 10
Set 3: 80kg x 6 ......................................... 60kg x 10
Set 4: 80kg x 6 ......................................... 60kg x 9

4. PL Abdominal Curls
Set 1: 40kg x 20
Set 2: 50kg x 10
Set 3: 60kg x 10
Set 4: 60kg x 10 - 40kg x 10 - 20kg x 20 (drop set)

Notes:
Following the 20 minute run yesterday, my legs were very low on energy today. In future, I will make sure that my legs get two days' rest before I hit them with a heavy weights session.

[tegid]

Chest & Shoulders

1. Bench Press
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 80kg x 6
Set 4: 100kg x 1
Set 5: 120kg x 1
Set 6: 120kg x 1
Set 7: 90kg x 5

2. Incline Dumbbell Bench Press
Set 1: 30kg x 6
Set 2: 35kg x 6
Set 3: 35kg x 5

3. Cable Cross Over SUPERSETTED with Hanging Leg Raises
Set 1: 55lb x 15 ....................................... BW x 10
Set 2: 70lb x 12 ....................................... BW x 10
Set 3: 70lb x 12 ....................................... BW x 10

4. Pec Deck
Set 1: 85lb x 10

5. Shoulder Lat Raise
Set 1: 20kg x 10
Set 2: 20kg x 10
Set 3: 20kg x 10

6. Cable Rear Lat Raise
Set 1: 25lb x20L x20R
Set 2: 25lb x20L x20R

Notes
Hard work!

[tegid]

Arms

1. Seated Dumbbell Triceps Extension SUPERSETTED with EZ Biceps Curl
Set 1: 30kg x 10 .................................................. ........ 30kg x 10
Set 2: 30kg x 10 .................................................. ........ 30kg x 10
Set 3: 42.5kg x 10 .................................................. ...... 50kg x 10
Set 4: 50kg x 6 .................................................. .......... 70kg x 6
Set 5: 50kg x 5 .................................................. .......... 70kg x 6
Set 6: 50kg x 6 .................................................. .......... 70kg x 6

2. Cable Pushdown (Supine Grip) SUPERSETTED with EZ Cable Curl (Prone Grip)
Set 1: 145lb x 10 .................................................. .. 115lb x 10
Set 2: 145lb x 10 .................................................. .. 115lb x 10
Set 3: 145lb x 10 .................................................. .. 115lb x 6 - 100lb x 4 (drop set)

3. Triceps Dips SUPERSETTED PL Preacher Biceps Curl
Set 1: BW x 20 ................................ 20kg x 10
Set 2: BW x 20 ................................ 25kg x 6
Set 3: BW x 20 ................................ 25kg x 5 - 20kg x 2 - 15kg x 3 - 10kg x 5 (drop set)

Notes
Followed by a 20 minute very slow jog.

Boy, am I pleased with the 6 reps I got from that seated dumbbell triceps extension! It was very quiet in the gym today so there was nobody to spot for me. Had it had gone wrong, I would have been in big trouble!

[tegid]

Legs

1. Leg Press SUPERSETTED with Squat
Set 1: 175kg x 6 ......................... 60kg x 6
Set 2: 250kg x 6 ......................... 60kg x 6
Set 3: 315kg x 6 ......................... 80kg x 6
Set 4: 345kg x 6 ......................... 80kg x 6
Set 5: 385kg x 5

2. PL Lying Hamstring Curl
Set 1: 40kg x 5
Set 2: 40kg x 5 (speed)

3. Squat
Set 1: 60kg x 6 (had to give up owing to exhaustion)

4. PL Seated Calf Raise
Set 1: 60kg x 10
Set 2: 60kg x 10
Set 3: 60kg x 10
Set 4: 80kg x 10
Set 5: 80kg x 10
Set 6: 80kg x 10

Notes:
Oh dear feeling SO tired today. I guess it's down to the run I did yesterday. I had to stop during the third set (speed session of squats) because of feeling so incredibly exhausted. Apologies to Adam who was trying to train with me.

[tegid]

Upper Body

1. Bench Press
Set 1: 60kg x 10
Set 2: 60kg x 7
Set 3: 80kg x 6
Set 4: 80kg x 6
Set 5: 100kg x 3
Set 6: 100kg x 3
Set 7: 120kg x 1
Set 8: 120kg x 1

2. Parallel Grip Pull-Down
Set 1: 110lb x 8
Set 2: 140lb x 8
Set 3: 185lb x 6
Set 4: 230lb x 5
Set 5: 230lb x 5
Set 6: 230lb x 5
Set 7: 230lb x 5

3. Power Press-Up
Set 1: BW x 5
Set 2: BW x 5

4: Drop Press-Up
Set 1: BW x 2 (from kneeling)
Set 2: BW x 5 (from kneeling)
Set 3: BW x 1 (from standing)
Set 4: BW x 1 (from standing)

Notes
That was a good workout.

I have figured out how to improve my general wellbeing using diet, again. Yesterday I discovered that food labeling on a particular item that I have been eating over the past 3 weeks has been inaccurate... In reality it had a lot (x 7) more sugar/carbohydrate in it than its label made out. This meant that I ate way too much of it and severely impacted on my ketosis, blood sugar and insulin balances... which triggered epileptic seizures. Obviously, not good I have cut out this food and I feel SO much better, already.

Adam trained with me and was pretty considerate about my current state (going back into permanent ketosis is a tiring sensation!) so we didn't involve anything that involved repetitions, lactic acid build-up or supersets. The drop press-ups were a good idea: I haven't done those for years, so it was a great laugh.

[tegid]

Triceps and Shoulders

1. Tricep Extension (Normal Grip)
Set 1: 65lb x 10
Set 2: 65lb x 10
Set 3: 65lb x 10

2. Tricep Extension (Wide Grip)
Set 1: 65lb x 10
Set 2: 65lb x 10
Set 3: 65lb x 10

3. Tricep Push Down (Narrow Grip)
Set 1: 65lb x 9
Set 2: 65lb x 10
Set 3: 65lb x 10

4. Speed Narrow Bench Press
Set 1: 60kg x 3
Set 2: 80kg x 3 (poor technique – too slow)
Set 3: 60kg x 3

5. PL Seated Lat Shoulder Raise
Set 1: 20kg x 10
Set 2: 30kg x 6
Set 3: 20kg x 10

6. Speed Smiths Shoulder Press SUPERSETTED with Speed Barbell Push Press
Set 1: 40kg x 3
Set 2: 40kg x 3
Set 3: 50kg .................................................. ......... 30kg x 3
Set 3: 50kg .................................................. ......... 30kg x 3

7. Lying Dumbbell Rear Delt
Set 1: 7.5kg x 10
Set 2: 7.5kg x 10
Set 3: 7.5kg x 10

Notes:
A huge, huge thanks to Adam for training with me today. He suggested yet another different approach to training. He realizes that I am having a difficult time with food and that it's likely that I will feel particularly fatigued while going back into ketosis. He also knows my nature and how I don't give up even if it means I might come to harm - hence we did a lot of 3-rep-sets, sub maximal training and me getting told to 'stop there' even when I wanted to carry on and do more.

Afterwards I went for a very slow 20 minute jog.

[tegid]

Biceps

1. Cable Curl (Straight Bar)
Set 1: 85lb x 10
Set 2: 100lb x 10
Set 3: 100lb x 10

2. Cable Curl (EZ Grip)
Set 1: 100lb x 10
Set 2: 100lb x 12
Set 3: 100lb x 12

3. Cable Curl (EZ Bar, Prone Grip)
Set 1: 85lb x 10
Set 2: 85lb x 12
Set 3: 85lb x 12

4. PL Preacher Biceps Curl (Strength)
Set 1: 20kg x 10
Set 2: 30kg x 3
Set 3: 32.5kg x 3
Set 4: 35kg x 2

5. Parallel Narrow Grip Chin Ups (Fast)
Set 1: BW x 3 (60 sec rest)
Set 2: BW x 3 (60 sec rest)
Set 3: BW x 3

6. Concentration Dumbbell Curls (Fast)
Set 1: 17.5kg x 3 (60 sec rest)
Set 2: 17.5kg x 3 (60 sec rest)
Set 3: 17.5kg x 3

7. EZ Bar Standing Curls (21's)
Set 1: 40kg x7 x7 x7
Set 2: 40kg x7 x7 x7
Set 3: 40kg x7 x7 x7

8: Hanging Leg Raises
Set 1: BW x 10 (90 sec rest)
Set 2: BW x 10 (90 sec rest)
Set 3: BW x 10

Notes
I took things pretty easy today, which meant I could get more inventive. I thought I'd further utilise the approach that Adam used yesterday, using those different energy systems. Hence I included exercises specifically aimed at working strength, speed and endurance (those 21's).

[tegid]

Back

1. PL Low Row
Set 1: 40kg x 10
Set 2: 80kg x 8
Set 3: 100kg x 6
Set 4: 120kg x 3
Set 5: 120kg x 2
Set 6: 120kg x 2
Set 7: 120kg x 2
Set 8: 120kg x 2
Set 9: 120kg x 2
Set 10: 120kg x 2
Set 11: 120kg x 2
Set 12: 120kg x 2
Set 13: 120kg x 2
Set 14: 120kg x 2

2. PL Abdominal Curl
Set 1: 40kg x 20
Set 2: 40kg x 20
Set 3: 40kg x 20
Set 4: 40kg x 20

3. Cross Over Straight Arm Push Down
Set 1: 100lb x 10
Set 2: 85lb x 10
Set 3: 85lb x 10

Notes:
Another interesting approach to training - Adam suggested we work on the flexes that let me down in the competition two weeks ago and got me to perform these immediately after an exercise that directly involves the muscles involved in the pose/flex. There was a lot of lower back poses and lat spreads today, following the low rows!

Great news for Carla. Back in July the women's pro division was taken off the IDFA roster owing to low interest. Carla's had a call from IDFA, asking if they re-instated the competition, would she take part? She's agreed - with three weeks to go. Now that's a guaranteed adventure! http://bodyspace.bodybuilding.com/CarlaHampshire/

[Carla Hampshire]

You are just a GEM Mike!!! Thank you Let the adventure begin!

Originally Posted by tegid

Back

1. PL Low Row
Set 1: 40kg x 10
Set 2: 80kg x 8
Set 3: 100kg x 6
Set 4: 120kg x 3
Set 5: 120kg x 2
Set 6: 120kg x 2
Set 7: 120kg x 2
Set 8: 120kg x 2
Set 9: 120kg x 2
Set 10: 120kg x 2
Set 11: 120kg x 2
Set 12: 120kg x 2
Set 13: 120kg x 2
Set 14: 120kg x 2

2. PL Abdominal Curl
Set 1: 40kg x 20
Set 2: 40kg x 20
Set 3: 40kg x 20
Set 4: 40kg x 20

3. Cross Over Straight Arm Push Down
Set 1: 100lb x 10
Set 2: 85lb x 10
Set 3: 85lb x 10

Notes:
Another interesting approach to training - Adam suggested we work on the flexes that let me down in the competition two weeks ago and got me to perform these immediately after an exercise that directly involves the muscles involved in the pose/flex. There was a lot of lower back poses and lat spreads today, following the low rows!

Great news for Carla. Back in July the women's pro division was taken off the IDFA roster owing to low interest. Carla's had a call from IDFA, asking if they re-instated the competition, would she take part? She's agreed - with three weeks to go. Now that's a guaranteed adventure! http://bodyspace.bodybuilding.com/CarlaHampshire/

[tegid]

Legs

1. PL Leg Extension SUPERSETTED with PL Lying Leg Curl
Set 1: 20kg x 10 ................................. 20kg x 10
Set 2: 40kg x 6 ................................... 30kg x 10
Set 3: 60kg ........................................ 40kg x 10
Set 4: 70kg x 6 ................................... 40kg x 10
Set 5: 80kg x 6 ................................... 55kg x 8
Set 6: 90kg x 6 ................................... 55kg x 8
Set 7: 100kg x 6 ................................. 70kg x 6

2. 45 Degree Leg Press
Set 1: 190kg x 6
Set 2: 190kg (multiple sets and rest utilizing ATP PC energy systems)
Set 3: 190kg (multiple sets and rest utilizing ATP PC energy systems)

3. PL Seated Calf Raise
Set 1: 70kg x 10
Set 2: 70kg x 10
Set 3: 90kg x 8
Set 4: 90kg x 9

Notes:
This was an adventure. Adam reasoned that it would be good to mimic nature, where the different muscle fibres and energy systems would have a variety of situations to adapt to.

To do this, we used the leg press in a way that was similar to fartlek training on the track. This meant was that I did a variety of reps and rests. Something like: 2 fast reps, followed by 20 seconds rest, followed by 1 superslow negative rep, followed by 60 seconds rest and then 5 reps fast etc. over 5 minutes.

You don't know what is going to happen next and I dare to suggest that it is good for the mind as well, as your concentration doesn't conform to the familiar patterns. I'll see if I can get the doctors I see on Wednesday to hook me up to an EEG scanner next time I try it, and record what happens. I hope that I get some time to rest my legs - it feels like they're really going to ache after this?

[tegid]

Chest and Shoulders

1. Bench Press
Set 1: 40kg x 10
Set 2: 40kg x 7
Set 3: 60kg x 6
Set 4: 80kg x 3
Set 5: 100kg x 2
Set 6: 120kg x 1
Set 7: 120kg x 1

2. Incline Dumbbell Chest Press
Set 1: 30kg x 10
Set 2: 40kg x 3
Set 3: 40kg x 3 - 35kg x 2 - 30kg x 4 (Drop Set)
Set 4: 35kg x 6

3. Cable Cross Over SUPERSETTED with Hanging Leg Raises
Set 1: 55lb x 15 ....................................... BW x 10
Set 2: 70lb x 10 ....................................... BW x 10
Set 3: 70lb x 10 ....................................... BW x 10
Set 4: 70lb x 10 ....................................... BW x 10

4: Pec Deck
Set 1: 85kg x 10

5. Dumbbell Shoulder Raise
Set 1: 15kg x 10
Set 2: 20kg x 10
Set 3: 20kg x 10
Set 4: 20kg x 10

6. Rear Shoulder Raise (Cross Over)
Set 1: 25lb x20L x20R

7. Rear Delt
Set 1: 70lb x 10
Set 2: 85lb x 10
Set 3: 100lb x 8
Set 4: 100lb x 6 - 70lb x 6 (Drop Set)

Notes
My legs are sore after the magic workout with Adam, yesterday. In comparison, today's workout was fairly quiet: I enjoyed it, nevertheless.

I have appointments with doctors up in London for the next two days, so I doubt I'll be able to get to a gym. I hope to catch up with MK2004 at some point, too.