Beer's..getting back to the pack on training journal!

[wabeer1]

Originally Posted by Groundhog2109

strong military presses!! how much has it gone up in the past 2 months? must feel pretty good throwing big plates on both sides and then some eh?!

Cheers G-hog! Just started doing them again as restricted by injury (can't do Shoulder Press /Arnies). Since the start of the year it has moved up approx 44lbs!

Originally Posted by deltpecx

Piero, have you ever played Trugo?

I saw it on this travel show last night. It was in Melbourne.

The Yank beat the Aussie....

cause we let you

Heard of the game but never played.

Originally Posted by rallyum

When you get injured your biomechanics change.. you simply can't do things the same way you were doing because a) that's what caused it in the first place and b) there's an undeniable weakness that will be there forever unless you get it fixed and even then it's debateable..

Tinker with your form and relearn all the upper body exercises.. the changes will probably be subtle but it will make all the difference to your tricep. If you do it the same way all the other areas will cover up for the weakened area - body's really good at doing that LOL - and it'll lead to further problems down the road. So you may feel fine but you might not actually BE fine. Also feel up the tricep everyday.. know what it's doing, what's causing the pain. Is the strength there but the tricep just hurts ---> form. Is it just weak ---> not healing properly and if not, why not?

And go for a second opinion.. people tend to place too much trust in professions.. gotta remember that to get a degree / be certified you have to pass 50% meaning someone may only know half their shhh. Decrease that knowledge gap by seeing more people.

Gluck with the recovery Piero, i've basically wasted my this whole year in injury by rushing my recovery - used numbers to gauge my recovery when there's a wholeeeee lot more to it than that.. feeling fine and being fine are two different things

Thanks R, think you can understand my frustration and grief all too well. I went back today and basically got told it's gonna take more time and keep the current strategy in place - and don't cut back on your lifts that are on the menu. The injury is very isolated (lower mid tricep) and no issues with MP but keep away from dips, Skulls, CGBP. I am not going to test for another 2 weeks.

Kinda annoyed still that its taking so long but I will heed the advice and still lift. They reckon I should make a full recovery bur the tear was severe. Totally hear you about the credibility of those quacks!

Originally Posted by 07hudson

Damn!! I bet the stomach was toasted, good luck rolling over in bed w/o curling up cramped lol

What is this madmax biz?

You must see this triology... simply awesome and one of my fave set of movies of all time.

Mad Max tells a story of breakdown of society, murder and vengeance and is set in the future. It became a top-grossing Australian film and it was massive international success - even though the original was filmed on a cheapo budget. It's really art house /new wave and cool as. The original film came out back in 1979 and Beyond Thunderdome in 1985 (Tina Turner sang the opening song and starred in the film). Mad Max 4 is on the cards but will not feature Mel Gibson.

Originally Posted by phal

Guess what I'm going to try today? ^

Gonna take the majority of that and run with it, cheers.

Saw you you did on them and I like how you took it to the next level with planks, gonna borrow this one

Hoping to ramp up abs and as I have let it slip a bit. Boxing will return in 2 weeks so got to be in peak condition for this.

[wabeer1]

Details:
-Temp: 93F...hot and no wind to cool the place down!
-5 km (3.107 miles)
-Time: 5.30pm after work
-Location Bell Tower to University of Western Australia, track along Swan River
-Best Time: 16 minutes or so
-Number of People: 1,600 or so
-Money Raised $30k AUD

My time: 23.20m (PR 21.40m) ...happy with result even though I am slower these days. I use to be a heavy runner but dodge knees and also the fact that I lost most of my mass - it's not a major priority these days but still go for 1-2 runs a week as I enjoy it. I remember this time last year I could not even run or lift...was in a bad state.

To be honest, I did not really train or prepare for this event and today did not really push myself too much..just enjoyed the run and the buzz. Given the heat and narrow running tracks, a lot of people had some serious b.o. issues and had to speed up as the stench was unbearable. Also given the amount of people found myself deadlocked in a sea of accountants..wtf!

I ran under a mates company, free Cat tank and my subscription was paid for so went with them

Upon arrival, beers and hot dogs were given. Beer was not great but free so all good. Polished off about 6 in an hour and 2 hot-dogs. Had two girls come up to me an compliment me on my legs and definition..all good

Some pics of the event:-

Lookin fresh before the run lol:



Moving to the start line:


Getting ready to fire:


Half way and nearly passed a toxic smelling bloke who dodges deodarant, nearly ready to hurl!:


Finish and the joy of Beer time!


Several beers later (delt's lookin ok these days)....


Ran back to Perth CBD!

[DTrulez616]

Hot hot hot! I bet you were drenched by the end while on the other side of the world im doing everything possible to not freeze running. Looks like you got yourself well hydrated afterwards though.

[phal]

Free beer (to many) is the best beer.

[nwskier]

real nice job on the run, especially for not training for it!
lookn jacked in the last two photos there Big P

[07hudson]

Originally Posted by wabeer1

Finish and the joy of Beer time!

Toss ne1 in the bushes along the run to bump up a couple spots w/ them guns? haha

Good run man, steaming out. Who provided beers?

[wynner64]

Atta boy!!! Nice work Piero! It's cool to see that I wasn't the only one who took pics during my run, haha. LOL'd upon reading the BO comment and then seeing the person running in front of you. Cheers buddy!

[rallyum]

Great run mate! It's been hot lately hasn't it?

And LMAO at the BO.. most office types i deal with are like that.. at my old work i was seen as the unfriendly new guy because i didn't want to talk to anyone and it was because the whole office stunk of BO and bad breath lol, even the couriers use to comment on it haha

[SeanCC]

Awesome work bud, running in that heat had to be challenging but I'm sure it was worth it at the end.

[tamsintyler]

WOOT good job on the run!! LOL @ "looking fresh before the run", dude you look the same drinking the beer after! And yes, delts are looking fiiiiine ahaha.

[wabeer1]

Originally Posted by tamsintyler

WOOT good job on the run!! LOL @ "looking fresh before the run", dude you look the same drinking the beer after! And yes, delts are looking fiiiiine ahaha.

Cheers T, I am blushing now...also that and I am a bit sunburnt

Originally Posted by SeanCC

Awesome work bud, running in that heat had to be challenging but I'm sure it was worth it at the end.

Thanks S, not as alpha as any of your mad efforts but it was a nice run even with the inferno of the heat making me pour sweat like Niagra falls lol. The last 1km thought it was time to start boosting for a stronger finish. The beer flowed freeely

Originally Posted by rallyum

Great run mate! It's been hot lately hasn't it?

And LMAO at the BO.. most office types i deal with are like that.. at my old work i was seen as the unfriendly new guy because i didn't want to talk to anyone and it was because the whole office stunk of BO and bad breath lol, even the couriers use to comment on it haha

Phah at smelly office people...my building is full of Government workers and they are in a class of their own. People rock up to work in trackies and thongs (flip flop to you americans just to clarift ) and smell - what ever happened to having pride in your presentation. Later in the day you see them chuffin on siggies and ever second word is fark fark fark. Us Bankers have to bring up the standard!

Good work on being the unfriendly new guy - I would be the same and leave breath mints as hints on everyones desk with a note lol. Man you have it tough..

Perth has been hit and miss, we seem to have a few hot days and then it rains and gets cold...next month the heat really taps in...can't wait. Sydney is more humid than Perth and I hate your bats....last time I was there for work a bat shat on me before going to a meeting. Thank F'k I had a spare shirt but the batman jokes flowed for weeks! Man that ****e stinks and stains!!

Originally Posted by wynner64

Atta boy!!! Nice work Piero! It's cool to see that I wasn't the only one who took pics during my run, haha. LOL'd upon reading the BO comment and then seeing the person running in front of you. Cheers buddy!

Props to your run the other day - mine was like a warm up event!! What's with smelly people running, it gave me more incentive to run harder!

Originally Posted by nwskier

real nice job on the run, especially for not training for it!
lookn jacked in the last two photos there Big P

Cheers Terminator - I have not really been focussed too much on running of late but it felt good that I am not far off were I use to be and 22lbs of extra muscle.

Originally Posted by 07hudson

Toss ne1 in the bushes along the run to bump up a couple spots w/ them guns? haha

Good run man, steaming out. Who provided beers?

Felt like boxin some people on the way as they were like in my personal space and the b.o. incident has scarred me for life....nuthin that a good shrink would not fix!

One of the sponsors was Hahn Brewery and they only had a low carb beer (FAIL!!) but it was free so all good.

Farkin hell funny ads they have

Originally Posted by phal

Free beer (to many) is the best beer.

Free beer for the winnnn Could have kept going but they shut of the supplies

Originally Posted by DTrulez616

Hot hot hot! I bet you were drenched by the end while on the other side of the world im doing everything possible to not freeze running. Looks like you got yourself well hydrated afterwards though.

hahaha..the beer was a good carb loading iniatative. Sorry to hear that your are running with polar bears in NYC! I was completly drenched in sweat and rocked up home with really bad b.o. and brewery....missus not impressed! All class huh

[wabeer1]

Decided to return back to the gym after the other days poor motivation and feel all the better for it. Not going to test tricep for 2 weeks and if it not hurtin not going to think about it.

BIATCH TITIES, GUNS & WASHBOARDZ

Thursday evening
Energy: 3/5...busy work week and feeling a bit tired but all good

Comments:
-Great workout and chest was poppin tonight!
-PR for higher reps in 220lbs space
-Pullover power restored back to 35kg/77lbs...no issue with tricep - love this exercise
-Fired back 60kg/132lbs on BB Curl again!

BB Bench
-60kg/132lbs x 12 reps (w/u)
-120kg/264 x 5 reps
-130kg/286 x 3 reps (did not feel like pushin to 4/5 today as saved energy for higher reps
-120kg/264lbs x 5 reps
-100kg/220lbs x 14 reps...PR

Think I am going to play in the 115kg -125kg/253lbs - 275lbs range and focus more on volume for the next couple of weeks before I begin the climb to 140kg/308lbs - which is the goal by the end of the year

BB Incline Bench
-80kg/176lbs x 8 reps
-90kg/198lbs x 7 reps (my training partner tricked me as I thought I was lifting 80!
-90kg/198lbs x 7 reps

DB Pullovers
-27.5kg/60.5lbs x 15 reps (too light and tri's ok)
-35kg/77lbs x 14 reps
-35kg/77lbs x 12 reps

BB Curl
-40kg/88lbs x 12 reps
-45kg/99lbs x 12 reps
-50kg/110lbs x 8 reps
-55kg/121lbs x 6 reps
-60kg/132lbs x 4 reps
-40kg/88lbs x 7 reps

DB Preacher Hammer Curls s/s DB Preacher Curls
-17.5kg/38.5lbs x 10 reps
-17.5kg/38.5lbs x 10 reps

This really finished off my arms

Given my impending relaunch to boxing I am trying to make sure that my body is conditioned. As mentioned I will be ramping up my core and fitness and looking to box a minimum of 2x a week. Tonight took a sample of my typical training core /fitness routine and torched it with nominal recovery between exercises...

Program 1 as one superset
-Russian twists - 50 twists
-Ball Sit Ups (Medicine Ball 11lbs/5kg) - 50 reps
-Twisting Ball Reaching Sit Ups (Medicine Ball /11lbs) - 35 reps

<Break (1 minute)>

Program 2 as one superset
-Leg Lying Ball Leg Twists (4kg/88lbs) - 40 reps
-Plank (1 minute)
-Leg Lying Ball Leg Twists (4kg/88lbs) - 40 reps
-Plank (1 minute)
-Leg Lying Ball Leg Twists (4kg/88lbs) - 40 reps
-Plank (1 minute)

<Break 2 minutes>

Program 3 as one superset
-Burpees - 40 reps
-Push-ups -50 reps
-Sit Ups - 50 reps


DIET

Thursday

7.00am Bukoma Pro-Nutro, espresso Coffee
7.30am BSN Dessert Protein Powder - 2 scoops
9.30am Flat White, chocalate brioche (business meeting at a coffee shop)
10.30am 1 ruby red Grapefruit, 2 handful of wasabi peas
12.00 4 Italian Meatball, pene pasta in tomato sauce
3.00 Can of Tuna and handful of Balsamic Vinegar Peanuts.
5.00 Pre-workout formula (Glutamine, ACL Beta Alanine and Luekadren)
6.45 Protein Shake
7.30 Smoked Ham roll (rye bread), lamington, hot italian suasage and glass of red wine
8.30 green apple
Bed time - BCAA

[nwskier]

good work on the bench rep PR and returning the bb curls to form!

[wabeer1]

Originally Posted by nwskier

good work on the bench rep PR and returning the bb curls to form!

Thanks bro. Think my body needs a break from the sub 4 reps benches for a couple of weeks. Last set felt great and had power on tap tonight. Chest was just pumped after this.

Decided it was time to boost curls more and really happy with form and power on these suckers.

[latvia1230]

need to start working on my bb curls as soon as my elbow is back ok... just can't get them up as u!

[07hudson]

Huge pressing!! And heavy ass curls, how was the form on them?

[wynner64]

And Australia fires back....just when I was proud of my 10 reps on 225 yesterday, you do 14 reps of almost the same weight...AFTER doing 3 reps of 285!

Looks like I gotta step up my game!

[wave_length]

nice benching there, beastly as always

[phal]

Grats on the PR, that's a lot of weight to be pushin'

Also curling 132 lbs too, lots of power displayed this workout, keep it up. ^_^

[SeanCC]

BIATCH TITIES, GUNS & WASHBOARDZ - lol'd

Putting up some nice numbers man, glad to see another pullover fan here.

[deltpecx]

So who's ahead Oz or USA?

[Groundhog2109]

strong benchig man! 14 reps shiiiiiiit

[nwskier]

Originally Posted by wynner64

And Australia fires back....just when I was proud of my 10 reps on 225 yesterday, you do 14 reps of almost the same weight...AFTER doing 3 reps of 285!

Looks like I gotta step up my game!

don't worry, i'll fire back and cover for ya here
Aus already conceded in the bench wars... but maybe not against the Missouri hill country?

[javl]

It's always good and motivational to have a couple of strange girls come up and compliment you on legs and overall definition...Things like that would make my day...lol

[wynner64]

Originally Posted by nwskier

don't worry, i'll fire back and cover for ya here
Aus already conceded in the bench wars... but maybe not against the Missouri hill country?

I'll admit, Piero's bench >> my bench. Piero's rows >> my rows. Piero's squat >> my squat.

...damnit!

I think I'm going to let you two duke it out...my skillz are not as great yet! I'm going to have to battle with someone else

[nwskier]

Originally Posted by wynner64

I'll admit, Piero's bench >> my bench. Piero's rows >> my rows. Piero's squat >> my squat.

...damnit!

I think I'm going to let you two duke it out...my skillz are not as great yet! I'm going to have to battle with someone else

screw that! you need to step up and conquer that sumbitch!!

wait, wut? oh hai piero

[07hudson]

Originally Posted by nwskier

don't worry, i'll fire back and cover for ya here
Aus already conceded in the bench wars... but maybe not against the Missouri hill country?

Lol....ehh

I think I might have deads and powercleans covered. That might be only place I can help
Although Wynner could prob pick up the island of Australia and military press it

[wabeer1]

Originally Posted by wynner64

I'll admit, Piero's bench >> my bench. Piero's rows >> my rows. Piero's squat >> my squat.

...damnit!

I think I'm going to let you two duke it out...my skillz are not as great yet! I'm going to have to battle with someone else

You are a beastin in the making and it kinda scares me were you will be when you are the same age of Tim & I

Originally Posted by nwskier

screw that! you need to step up and conquer that sumbitch!!

wait, wut? oh hai piero

LMAO

G'day cobber (cobber = mate)

....the goal post are movin very faaaaast and the pressure is on!

Originally Posted by javl

It's always good and motivational to have a couple of strange girls come up and compliment you on legs and overall definition...Things like that would make my day...lol

Always nice to get the sheila's commenting

Originally Posted by nwskier

don't worry, i'll fire back and cover for ya here
Aus already conceded in the bench wars... but maybe not against the Missouri hill country?

Bench mass has been lost bud but the volume war has just begun....I await your iron stat's bench beast!

Originally Posted by Groundhog2109

strong benchig man! 14 reps shiiiiiiit

Cheers brodski - felt really good to back in the volume game and gonna run with this for the next couple of weeks. Bench has copped a major hammering in recent times

Originally Posted by deltpecx

So who's ahead Oz or USA?

hmmm.. not too sure - we will have to reconcile!

Australia would always win a drinking comp and having the fattest people in the world. What's Americas claim to fame?

Originally Posted by SeanCC

BIATCH TITIES, GUNS & WASHBOARDZ - lol'd

Putting up some nice numbers man, glad to see another pullover fan here.

Pullovers are awesome and like how it hit's lower chest. It also seems to work upper abs and lats for me which is an added boost. Think next week will switch back to decline, have not done these for a while.

Originally Posted by phal

Grats on the PR, that's a lot of weight to be pushin'

Also curling 132 lbs too, lots of power displayed this workout, keep it up. ^_^

Thanks Matt - 220 at 14 really toasted the pecs!

Was missing going heavy on curls and decided a good thrashin was in order.

Originally Posted by wave_length

nice benching there, beastly as always

Cheers big wave - always appreciate your support. Your progression has been hell solid of late, great to see another old timer like myself pushin zi ironz hardcorez

Originally Posted by wynner64

And Australia fires back....just when I was proud of my 10 reps on 225 yesterday, you do 14 reps of almost the same weight...AFTER doing 3 reps of 285!

Looks like I gotta step up my game!

hahaha....Australia was well represented and a big Kangaroo feed will be provided by the state on the weekend! The momentum will be increasing next week and 14 reps at 220 is just the start!

I am expecting similar matches from you Wyn's...make it happen or the goose will confiscated and become Aussie property!

Originally Posted by 07hudson

Huge pressing!! And heavy ass curls, how was the form on them?

Thanks Azza, volume pressing in da house today! Curls always get the girls....err sorry married so does not apply to me haha. Solid form on all sets and last couple of reps was just murder I tell you kind sir.

Originally Posted by latvia1230

need to start working on my bb curls as soon as my elbow is back ok... just can't get them up as u!

The viking warrior will be getting back to form and your lifts always scare me.... elbow pain is a biatch..I get the occasional niggle but the ol anti-inflams help out with this.
Btw..what did you squat this week.... then again I may not want to know as my ego is very fragile haha

[wabeer1]

Compound Day

Feelin a bit tender from last nights workout but was all excited....as it's C O M P O U N D day Friday Decided to keep boostin up numbers a bit and workin out to push mass or volume. Deadlift form is spot on and but going conservative with the heavy push on these.

Focus was still on explosivness power on these and form held up to heavier weights which is paramount...such a quick and fun workout session (40 minutes!). Heart was totally racing and totallty drenched.



BB Deadlifts
-60kg/132lbs x 15 reps (w/u)
-100kg/220lbs x 15 reps
-120kg/264lbs x 8 reps
-125kg/275lbs x 8 reps
-130kg/286lbs x 8 reps
-135kg/297lbs x 8 reps...PR
-100kg/220lbs x 12 reps

Hang Cleans
-40kg/88lbs x 14 reps (w/u)
-60kg/132lbs x 12 reps
-60kg/132lbs x 10 reps
-70kg/154lbs x 6 reps
-75kg/165lbs x 4 reps (starting to fatigue....marginal recovery times between sets)

Instead of clean and presses and rack cleans, decided to go with Hang Cleans today and really focussed on form. I love the full motion of muscles used and front squats is just the icining on the cake as a finishing component. This is by far the most exciting exercicse I am doing at the moment.

BB High Pulls
-60kg/132lbs x 12 reps
-60kg/132lbs x 12 reps
-65kg/143lbs x 8 reps
-70kg/154lbs x 8 reps
-75kg/165s x 5 reps
-80kg/176lbs x 2 reps (err tooo heavy and explosiveness lost..not a good set!) - also = 100% of my body weight!

Great session on pulls but think the mid range and high volume placing on these is a better move. It will be interesting to see what happen's to my upright stat's with this exercise.

Finisher
-Decline Boxing Crunches (3kg/6.6lbsDB) - 30 reps x 3 sets
-Ran out of time...late for work - story of my life.

[07hudson]

Those high pulls are ridiculous!! Good work on them deads too ....cobber